Want to maximize muscle growth through resistance training? For the next 12 weeks train each muscle group two times a week following this scheme: 3-6 sets of 6-12 reps at 67-85% of 1 repetition max with 45-90 seconds rest between sets. Include 3-4 exercises per muscle group and increase weight for each exercise if it becomes too easy. Allow 48 hours before hitting the same muscle group again.
I am loving my current hypertrophy split!
Is there a citation to a well-designed empirical study (or a meta-analysis) that supports this hypertrophy protocol?
Hi Art….thanks for the question. Check out this https://www.researchgate.net/profile/Nicholas_Ratamess/publication/8636198_Fundamentals_of_Resistance_Training_Progression_and_Exercise_Prescription/links/02e7e53297a5bc9d71000000/Fundamentals-of-Resistance-Training-Progression-and-Exercise-Prescription.pdf. Alternatively, go to google scholar and search the term “training for muscular hypertrophy” and you will find hundred of studies supporting this protocol for hypertrophy.