You should lift loads that are difficult to complete but not so hard that you can’t accumulate the recommended six to 12 reps per set. What it means for you: Don’t spend too much time trying to lift heavy if you don’t want to. Or, the researchers suggest focusing on specific rep ranges in different training blocks - four weeks of low reps, four weeks of moderate reps, and four weeks of high reps. You can vary rep ranges set to set - so one set of 15 reps, followed by a set of 10 reps, followed by a heavy set of five reps. The researchers conclude that training multiple rep ranges still may be the best for hypertrophy.
When it comes to how much load to use per set, muscle hypertrophy can be achieved “across a wide spectrum of loading zones.” A moderate rep range - six to 12 - may be preferred since it’s more time-efficient than higher-rep sets and less strenuous on the body than heavy, low-rep sets.
OPTIMAL REST TIME BETWEEN SETS FOR HYPERTROPHY HOW TO
IUSCA Consensus Recommendation VariablesĪ post shared by IUSCA The Ultimate Guide to Building Your Own Bodybuilding Workout Plan] A Breakdown of How to Build Muscle Mass, According to the IUSCAīelow is a more in-depth review of the consensus recommendations for each of the six training factors for muscle hypertrophy. Here’s a more in-depth breakdown of the actual findings published on August 16, 2021. The paper is 30-pages long and includes 248 citations. The paper contains the IUSCA’s evidence-based recommendations on how best to induce hypertrophy in an athletic population.
The position paper was authored by a team of eight “leading experts in the field,” including Associate Professor of Exercise at Lehman College Brad Schoenfeld, Ph.D. Oh, and frequency - meaning how often you train - is less important than the total volume. It’s important to work the muscle from various angles and rest between one to two minutes per set. You should work in the six to 12 rep range most often. The main takeaways? Each week, you need to hit each muscle with at least 10 intense sets, taken to near-failure. Ok, that’s not entirely true, but a position paper from the International Universities Strength and Conditioning Association (IUSCA), published in the International Journal of Strength and Conditioning, states that a handful of tried-and-and true practices may be the right way to approach hypertrophy training. When it comes to gaining muscle, everything your local gym bro told you is right.
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