This is a basic tutorial on how to set up a decent workout for Hypertrophy. That is, growing muscles! So lets dive in, in a quick and practical way, using some articles on how to set up an efficient workout, distributing the exercises, volume and frequency. The idea is, by the end of this post, you will already be able to apply this knowledge. Let's get straight to the point. The reason is that there are far too many ways on how to set up a workout, I hope this guide helps you.
Let's define some basic terms first:
• Frequency: This is the number of times you train the same muscle per week. Frequency 2x for biceps means stimulating it twice a week.
• Intensity: This refers to the load (the weight) you use. If you work with 75-80% of your maximum load for one repetition (1RM), this is already considered high intensity. As a consequence, the repetitions drop (e.g.: 6-8 reps).
• Repetitions: The number of times you do the movement within a set. The important thing to know is that, for hypertrophy, any range between 5 and 30 repetitions works, as long as you get close to or to failure. The relationship between repetition and intensity (load) is inversely proportional; if one increases, the other decreases.
• Muscle Failure: This is when you can no longer complete the concentric phase of the movement (the contraction phase). You don't need to fail every set. The fatigue would be excessive. A great strategy is to leave 1 to 2 repetitions "in reserve" in most sets and take only the last one (or the last two) to failure.
• Volume: Although the technical definition is set x load (intensity) x repetition, the most practical and efficient way to control your training is to consider volume as the total number of sets you do for a muscle in the week.
What is the Best Training Routine? Let’s define training routines and then we’ll discuss which one is best based on science.
• Full Body: Works the entire body in each session.
• Upper/Lower: One day for upper body, one for lower body.
• PPL (Push/Pull/Legs): One day of Push (chest, shoulders, triceps), one of Pull (back, biceps) and one of Legs.
• ABCDE… (Bro Split): One day for each muscle (chest day, back day, etc.).
So, which one is best? A 2016 meta-analysis showed that, with equal training volume, training a muscle more frequently (2-3x per week+) promotes greater hypertrophy gains than training it only once per week. Based on this, we can suggest the following:
• If you train 2-3x a week: Full Body is the smartest choice. This way, you ensure a frequency of 2 to 3 stimuli per muscle.
• If you train 4x a week: You can do an Upper/Lower 2x a week (e.g. Upper, Lower, Rest, Upper, Lower) or even keep the Full Body 4x.
• If you train 5-6x a week: The options are greater. The PPL (Push/Pull/Legs) routine done 2x a week is one of the most efficient, as it ensures 2x frequency for all muscles. Other options include variations of Upper/Lower with Full Body days.
The "Bro Split" (ABCDE) split generally results in a frequency of only 1x per week per muscle, which, according to science, is not ideal for most natural people. Set Volume:
This is where most people go wrong, where they push the volume way too high. A more recent study, from 2022, investigated the dose-response of volume in hypertrophy. The conclusion is that the ideal volume range for most muscles is between 12 and 20 sets per week. Increasing the volume beyond 20 sets per week did not appear to bring additional benefits to these muscles. Also control your total daily volume (the sum of all sets in the session). Keeping it between 12 and 20 sets per workout is an excellent strategy for managing fatigue and ensuring that you can maintain maximum intensity from start to finish. For example: 5 exercises of 3 sets = 15 total sets per day.
• Practical Tip for Counting Volume: In multi-joint exercises (bench press, squat, row), the auxiliary muscles also work. A practical way to count is, for example: 1 set of bench press counts as 1 set for chest and 0.5 sets for shoulders and triceps.
• NOTE for men (and women too!): Keep the volume of quadriceps and hamstrings balanced (maximum 3-4 sets of difference). A very large imbalance increases the risk of injuries to the hamstring, especially in sports such as soccer, running, etc.
Exercise Selection:
Personal preference is important, it is what keeps people going, but if you have no limitations, the rule is clear: prioritize compound (multi-joint) and free exercises. Think about:
• Free Squat
• Bench Press (Barbell or Dumbbell)
• Bent-Over Row
• Deadlift / Stiff / RDL
• Pull-Ups
• Military Press
• Wide-Grip Overhead Row
Use the following philosophy: build the house with compound exercises and decorate with isolation exercises (machines and cables). This creates a strong, functional physique. For compound and more demanding exercises, focusing on a 6-8 rep range is an excellent strategy for managing fatigue.
• Note for men: Do glute exercises, especially the abductor chair. It is a key hip stabilizer that prevents injuries and is often neglected. If you are going to choose a single glute isolation, make it this one.
Recovery and High Frequency:
If you have decided to train with high frequency (6x per week), you need to be smart about recovery. Training more often means that your body and your central nervous system (CNS) have fewer days of complete rest.
Therefore, those who adopt a high frequency generally need to work in the lower range of the average recommended weekly volume (e.g., 12-16 sets). The logic is to replace the massive volume in a single session with more constant and manageable stimuli throughout the week. This optimizes recovery, allows you to maintain intensity in each session and avoids overtraining.
Now a cat for motivation ->
