Training for the breakdown of new muscle fiber (i.e how to actually make “gainz”)
Now, take what I’m about to post with a grain of salt, everyone is different, however these are the “averages” of “optimal”. Personally, I am of the opinion of progressive overload, not “akshuallie u can still gather the same stimulus at the same weight” fuck off.
First off,
2-3(4) times per week, per muscle group.
Second off,
6-8 sets to MAINTAIN muscle / 12-16 to GAIN
Third off,
If it’s a smaller muscle (Arms,Shoulders,Abs)
half the amount I just told you (maybe not shoulders)
Fourth off,
You can only do so much per day/week/month
You can’t do 16 for each muscle
(^Not exactly true, but you get the point of CNS fatigue)
You can however do 12 for 8 muscles (fake number), then 8 for 2, then 16 for 2(sorta).
MOST (all but the advanced) can probably do 12 for everything for a looonggg time (2ish years).
The former comments are in sets per week.
So if you do 3 chest presses Mon/Thur, that’s 6
If you do 6, Mon/Thur, that’s 12.
Personally, after 4-6 sets a DAY, I get fatigued.
Ideally, you want 24-48 hours to let a muscle rest
Smaller > 24 / Bigger > 48
I.E Chest > Mon/Thur – Arms > Mon/Wen/Fri
Reps For Each Set
With Free-Weights
Chest – 8-12
Back – 8-12
Shoulders – 8-12
Arms (Tri/Bi) – 12-15
–
Quads – 8-12
Hams – 8-12
Glutes – 12-15
Calves 12-15
–
With Cables/Machines/Isolation
Change the 8-12 to 12-15
Change the 12-15 to 15-20
Abs – Get to 12-18% BF as well
Train Them Like You Would Arms
Seem People Need (like doing) High Reps
Decline Crunches / Leg Raises Work Best for Me
I do them weighted, no you can’t do them weighted yet.
Some Examples
Back – Lat Pulldown = 8-12 / Pullups (not weighted) = 12-15
Shoulders – OHP = 8-12 / Lateral Raises (cable) = 12-15
–
Quads – Leg Press = 8-12 / Leg Extension = 12-15
Hams – RDL = 8-12 / Leg Curl = 12-15
Calisthenics = 20-25
Calisthenics is good for that, not “real” hypertrophy
However, most people should do some calisthenics
When I first started I couldn’t do 1 Pushup
But I fucking hate Pushups, holy fuck fuck Pushups
~Mike Israetel
~Eric Helms
~Layne Norton
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Hypertrophy