Training
Hypertrophy Training Tenants
- 10+ sets per week for hypertrophy
- Per muscle group
- Advanced greater than 10 is most likely better
- Frequency of 2-3 times per week
- This allows you to spread volume, instead of having too much in one session
- Intensity
- Mostly 60% 1RM+
- Allocate volume appropriately
- Mostly avoid failure
- If you are not recovering, it is too much
Strength Training Tenants
- 8+ sets per week for strength
- Per compound movement for example squat
- Advanced greater the 8 may be better
- Frequency of 2-3 times per week
- This allows for adequate recovery
- Intensity
- Trained mostly 80% 1RM+
- Untrained 60% 1RM+
- Allocate volume appropriately
- Mostly avoid failure
- If you are not recovering, it is too much