The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
if for instance you want to get stronger though and not invoke a lot of hypertrophy you have a couple of tricks you can pull number one stay south of that five repetition range you do sets of one sets of two go as heavy as you can um with all appropriate considerations and stick within maybe even up to three reps per set so do a classic example would be something like eight sets of three
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so someone who's coming in going man I want to get stronger and I want to add muscle what do I do here well that's actually a really nice answer train pretty hard in that like four to eight repetition range and you're going to get a lot stronger and you'll still induce a lot of hypertrophy
So that's a great benefit for those of you that want to be strong and also want to maintain cardiovascular fitness, but you don't want to add muscular size.
when you get from three to five repetitions you're still in the mostly strength some hypertrophy range
for strength you should stick in the one to six repetition range and you shouldn't do a lot of singles and doubles threes and fours should predominate but fours and especially fives and sixes this is where you get both hyper Trant strengths that's that beautiful combination and fives have a great tradition American powerlifting as well