Goals: hypertrophy and strength gains of all major muscle groups
Population Best Suited For: anyone up for a challenge
Equipment Availability: basic commercial gym
Training Frequency: 3 days/week
Duration: 6 weeks
Here is a summary list of the most important points from the “Rep Tempo” article.
We discuss exercises that are ideal to slow down the tempo and show you the exact spot in the rep where you'll slow the tempo.
We detail exactly where you should slow down the tempo to maximize hypertrophy and what to expect when you slow down the tempo in this specific part of the rep.
Before we offer our optimal rep tempo to maximize gains, we discuss the 3 main elements that determine the hypertrophic potential for an exercise. Once you understand these 3 principles, it's easier to grasp out rationale behind our optimal rep tempo recommendation.
We begin our discussion outlining the optimal repetition tempo to maximize hypertrophy and strength gains. Before we offer our 2 cents, we give you an unbiased breakdown of what the latest research says.
Goals: Total body hypertrophy and strength
Population Best Suited For: anyone up for a challenge
Equipment Availability: basic commercial gym
Training Frequency: 2 days/week
Duration: 6 weeks
Goals: Hypertrophy of all muscle groups excluding traps and forearms, equal lower and upper body gains
Population Best Suited For: anyone up for a challenge
Equipment Availability: full commercial gym
Training Frequency: 6 days/week
Duration: 6 weeks
Goals: hypertrophy of all muscle groups and strength gains in foundational movements
Population Best Suited For: beginner lifters
Equipment Availability: basic commercial gym
Training Frequency: 4 days/week
Duration: 4 weeks
Goals: hypertrophy of all muscle groups excluding traps and forearms as well as strength gains in foundational movements
Population Best Suited For: beginner lifters
Equipment Availability: basic commercial gym
Training Frequency: 4 days/week
Duration: 4 weeks
Goals: great balance of size and strength
Population Best Suited For: crafty veterans
Equipment Availability: basic commercial gym
Training Frequency: 7 days/week (rest if needed)
Duration: 5 weeks
Goals: thicc leg and glute gains, also mild upper body gains
Population Best Suited For: anyone up for a challenge
Equipment Availability: basic commercial gym
Training Frequency: 5 days/week
Duration: 6 weeks
Goals: total body strength and hypertrophy gains
Population Best Suited For: anyone up for a challenge
Equipment Availability: full commercial gym
Training Frequency: 6 days/week
Duration: 6 weeks
Here is a summary list of the most important points from the “Training for Strength vs. Hypertrophy” article.
To maximize hypertrophy, it would be a great idea to base your programming and training on these key principles. The often overlooked, but incredibly important details to making gains are outlined.
There are a few key elements that are specific to strength training that don't necessarily translate over to hypertrophy training. Find out what they are so you can program, train, and progress strength faster.