Andrew Huberman· PhD
most any repetition range including low repetitions and up to fairly high repetitions can generate hypertrophy provided the sets are intense enough, close to or to failure.
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most any repetition range including low repetitions and up to fairly high repetitions can generate hypertrophy provided the sets are intense enough, close to or to failure.
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hitting that 10 to 20 sets per week repetition range is pretty broad provided you get close to failure hit failure every once in a while could be the final set of each exercise or maybe do one workout where you hit failure on everything but then you don't do it for a few more again
if you're going to train a muscle once a week you either have to go to real failure real damage and soreness or you have to figure out a way to hit 20 sets that day in that muscle
there is an assumption that by the end of the set you're getting somewhat close to failure and so you don't have to go to Absolute failure um to to induce mostly py but you you also have to get kind of close
yeah yeah Ball Sports have the beauty of of reaction and things like that so all of them are wonderful um yeah good to do a lot of them you've established that 10 really to 20 sets per week yeah is the kind of bounds for um maintaining and and iting hypertrophy yep
so there are two caveats here before I give well the number is somewhere between like four to 30 reps 30 repetitions absolutely in fact I think you can go much higher
And if I recall correctly, the protocol for generating hypertrophy, muscle growth, is to perform a minimum of 10 and probably more like 15 to 20 sets per muscle group per week.
And as I recall, the number of repetitions that can generate hypertrophy is quite broad, anywhere from six repetitions all the way up to 30 repetitions. But by the end of the set, it should be to failure or close to failure with good form. Is that correct?
when you get out towards six repetitions out to even 30 repetitions provided the sets are going to failure you can't perform another repetition in good form well then you're stimulating hypertrophy
when you get out towards six repetitions out to even 30 repetitions provided the sets are going to failure you can't perform another repetition in good form well then you're stimulating hypertrophy
when you train for hypertrophy which is muscle growth and let's say that is five to 10 reps three you know four to five sets you pick there's many different ways that I where the final repetitions are challenging where the final and the load is enough and there's wonderful data out of mcmas University that it doesn't have to be heavyweight as long as the stimulus is enough
the research shows anywhere from whatever you know 5 to 30 repetitions can generate hypertrophy as long as the final few repetitions are really hard and correct you know and volume is is adjusted
for muscular hypertrophy you need to get close to failure uh but you probably don't need to train to failure to maximize hypertrophy but you got to get pretty close
Are repetition ranges between, you know, three and five compatible with repetition ranges for the, you know, other muscle groups are the same in the same week of 10 10 to 15?
Brad showed well actually hypertrophy uh is pretty much equal from anywhere between five repetitions per set to up to 30 repetitions per set if other things are aced for Pro provided the rpe gets to the same point right the the or reps in reserve has to basically you have to get pretty close to failure not failure necessarily but but you can't you know at the end of 30 you need to be hurting as much as you would be at the end of seven
so if you want to do not a ton of volume for any one muscle if you work really hard and bring yourself very close to failure you can already do super super well just with that alone
so if you are really training not so super hard for reps and Reserve you'll have to do substantially more sense to see the same hypertrophy but study after study after study illustrates that when you're getting one or two reps away from failure it is often statistically undifferentiating of true failure training
But I would say, as a general guideline, to optimize hypertrophy, you want to be somewhere between 10 to 20 sets per muscle per week.