Workout Programming: Load, Reps, Volume, Rest, Frequency, and Selection

Bodybuilders have traditionally believed that moderate weights and repetitions are key for muscle growth. While there is some truth to this, the reality is more nuanced. It’s essential to apply these sets to the right exercises and train various muscle groups in a way that allows sustained high effort.

Krzysztofik et al. (2019) state, “Foundations for individuals seeking to maximize muscle growth should be hypertrophy-oriented resistance training consisting of multiple sets… moderate intensity of effort (60–80% 1RM) with subsequent increases in training volume (12–28 sets/muscle/week).”

Load

What weight is optimal for maximizing hypertrophy?

The ideal lifting weight for muscle growth varies depending on several key factors discussed in this article. It is crucial to select a weight that is challenging enough to perform multiple repetitions within the optimal range for muscle development.

So, what is the optimal rep range for muscle building? Research suggests that high-rep (lower weight) and low-rep (heavier weight) workouts can yield similar hypertrophy results when performed close to failure.

Schoenfeld et al. (2015) assert, “Both high-load and low-load training to failure can elicit significant increases in muscle hypertrophy among well-trained young men.” However, it’s important to note that for optimal hypertrophy, the intensity should exceed 60% of one’s one-rep maximum (1RM).

Understanding your 1RM, the maximum weight you can lift for one repetition, is vital for determining the suitable load for various reps. While testing your 1RM can be challenging and potentially unsafe, you can estimate it using a calculator by inputting the maximum weight you can lift for a specific number of repetitions.

Most training plans specify the number of reps but may not detail the load. The following table can help guide you on the appropriate weight for a given number of reps.

For instance, if you're aiming for 12 reps, you should lift about 71% of your 1RM. If your squat 1RM is 170kg, then 71% would be 120kg.

It's essential to remember that if you never train near muscle failure, this 1RM calculation may not be accurate.

Rep Ranges

How many repetitions should you perform to maximize muscle growth?

Recent studies indicate minimal differences in muscle-building capacity between high and low repetitions, provided you remain within the 6–25 rep range. A moderate rep range of approximately 8 to 20 reps typically strikes the best balance between stimulus, fatigue, injury risk, and mind-muscle connection. Therefore, 50 to 90 percent of your training volume should be concentrated in this range.

Nonetheless, some of your rep ranges should focus on strength, utilizing heavier weights at around 60–90% of your 1RM in lower rep ranges (1 to 6 reps).

Schoenfeld et al. (2015) note, “Muscle hypertrophy can be equally achieved across a spectrum of loading ranges.” Don’t obsess over the exact number of repetitions for each exercise; training close to failure has a more significant impact on muscle growth than the repetition count.

If you’re interested in further details on optimal rep ranges for strength or hypertrophy, be sure to check additional resources.

Volume

What is the optimal number of sets for maximizing muscle growth?

Training volume is crucial but can lead to diminishing returns. After reaching a certain number of sets, recovery can become inefficient. This threshold is known as maximal recoverable volume, and exceeding it increases the risk of injury, resulting in what is considered junk volume.

Conversely, there is a minimum effective volume required to stimulate hypertrophy. A meta-analysis from 2017 found that approximately 10–20 sets per muscle group per week are optimal for muscle growth, translating to about six sets per workout if each muscle group is trained twice weekly.

For example, for chest workouts, one might do bench press (3 sets) and dips (3 sets) on Monday, followed by incline dumbbell presses (3 sets) and cable crossovers (3 sets) on Thursday.

Beginners should start at the lower end of this range (10 sets) and gradually increase as they adapt. If you find yourself consistently sore post-workout and struggling to recover, consider reducing your total weekly sets to avoid overtraining.

Rest Periods

How long should you rest between sets?

Resting between sets is necessary to replenish energy for subsequent efforts. Insufficient rest can hinder recovery, preventing you from performing at the required intensity for effective muscle stimulation.

For muscle building, rest periods should typically be between one to two minutes. However, advanced techniques such as drop sets, supersets, and myo-reps may require shorter rest periods (10–30 seconds).

Experience will guide you in determining your optimal rest duration. If you feel adequately recovered, your energy levels should be restored, and performance should remain consistent. If your heart rate is elevated, or if you feel fatigued, it may be wise to extend your rest.

Generally, isolation exercises demand less recovery time compared to compound movements. If your cardiovascular fitness is adequate, a 30-second rest may suffice. However, for heavy compound lifts like squats, longer rest periods (3–5 minutes) are advisable due to their higher fatigue levels.

Gonzalez (2016) states, “Hypertrophy-style protocols typically involve short rest intervals (30–90 seconds), whereas strength-style protocols typically involve longer rest intervals (3–5 minutes).”

Frequency

How frequently should you train to maximize muscle growth?

Determining the minimal workout frequency for optimal muscle growth isn’t straightforward. Various factors influence the effectiveness of a workout, including time spent in the gym, chosen exercises, set numbers, and the intensity of training.

Historically, bodybuilders trained each muscle group once per week, often performing numerous sets in one session. This is commonly referred to as the bro-split, where one or two muscle groups are intensely trained in a single workout, allowing for recovery throughout the week.

Recent research suggests that higher training frequency may promote hypertrophy. Training a muscle group two, three, or even four times per week could yield better muscle growth than only once weekly.

Schoenfeld et al. (2018) found that “meta-regression analysis of non-volume-equated studies showed a significant effect favoring higher frequencies.” However, the difference in effect between training frequencies of one versus three or more days per week was modest.

The key variable is the total sets targeting a muscle group. For example, performing 20 sets in one session is equivalent to spreading those sets over four sessions of five each. While volume remains consistent, higher frequency may allow for greater intensity, as you won’t experience the cumulative fatigue of a lengthy single workout.

When planning your workouts, also consider the order of exercises over the week. For example, in a push day focusing on chest, shoulders, and triceps, it’s wise not to start with three chest exercises consecutively. Alternating between shoulder and tricep movements before returning to the chest can optimize your performance.

Exercise Selection

Which exercises are most effective for building muscle?

Selecting the right exercises is crucial for achieving hypertrophy. Some exercises are particularly effective for stimulating muscle growth, while others may not be as beneficial.

Resistance training, particularly with gym equipment, is the most effective method for building muscle. Most gyms are equipped with various free weights, machines, and cable-loaded equipment.

Exercises can be categorized into two types: multijoint (compound) and single-joint (isolation). Research indicates that both types offer comparable hypertrophic benefits, suggesting a balanced approach that incorporates both.

Gentil et al. (2015) note that “the selection between single joint and multijoint exercises should be based on individual and practical aspects, such as equipment availability, movement specificity, individual preferences, and time commitment.”

Compound lifts should form the core of any resistance training routine, as they are the most effective for increasing strength. Increased strength provides the foundation necessary for hypertrophy-focused exercises, thereby enhancing muscle growth over time.

While strength doesn’t always equate to hypertrophy, it enables the ability to lift heavier weights on hypertrophy-centric exercises. Consequently, individuals aiming to build muscle should prioritize strength training, starting workouts with two or three compound exercises in lower rep ranges (3–8 reps).

Key compound exercises include squats, deadlifts, bench presses, pull-ups, and overhead presses. These foundational lifts develop strength and muscularity while also reinforcing joint health.

Subsequently, workouts should incorporate single-joint exercises to ensure that all major muscle groups are adequately targeted for a well-balanced physique. Isolation machines in the gym can be particularly beneficial for this purpose.

Many muscles in the body may not be optimally activated through compound lifts alone, such as the lateral deltoids (side shoulder muscles).

Schoenfeld (2022) emphasizes, “If the goal is to optimize your muscular potential, it appears necessary to include single-joint exercises as part of a comprehensive training program.”

In the latter part of your workouts, focus on hypertrophy-oriented training using isolation exercises on machines and cables, utilizing lighter weights (50–70% 1RM) within higher rep ranges (8–25 reps).

Examples of effective isolation exercises include:

• Shoulders: machine shoulder press, lateral raises (dumbbell or cable), face pulls, rear delt flies
• Chest: Hammer press, pec deck, flies (cable or dumbbells), dips
• Back: lat pull-downs, bent-over rows, seated cable rows
• Arms: bicep curls (bar or dumbbells), skull crushers, triceps pushdowns, preacher curls, incline seated dumbbell curls
• Legs: hack squats, stiff leg deadlifts, leg extensions, leg curls, split squats, hip thrusts

Additionally, consider the order of exercises in your routine. For instance, on a push day, avoid starting with three consecutive chest exercises, as this can lead to fatigue. Instead, intersperse shoulder and tricep exercises to maintain optimal performance.

Lastly, be mindful of fatigue's impact on your ability to maximize hypertrophy during workouts. Compound exercises, while effective, can lead to fatigue due to the heavy loads and multiple muscle groups involved.

Maintaining an appropriate balance between the stimulus an exercise provides and the fatigue it incurs is essential. An exercise should be included in your routine only if you can effectively recover from it. If it negatively impacts your performance, reconsider its frequency in your program.

In summary, alongside selecting exercises that effectively stimulate muscle fibers and allow for progressive overload, ensure that you consistently engage in them.

For further insights on exercise selection, explore our additional resources.

Final Thoughts

In conclusion, optimizing workouts for maximal muscle growth requires careful consideration of several factors. This article serves as part three of an in-depth exploration of hypertrophy, focusing on key elements such as load, rep ranges, volume, rest periods, frequency, and exercise selection.

By aligning these components with optimal technique and intensity, you can create a suitable stimulus for muscle adaptation and growth. Individual variations due to genetics and training history will always exist, and while you may not achieve the physique of your favorite athlete, implementing the knowledge from this series will help you build a strong, muscular body you can be proud of.

Thank you for reading.

To discover more articles like this, consider subscribing to receive notifications for new content. If you found this piece helpful, you might also be interested in parts one and two of this hypertrophy series.

The Science Behind Muscle Hypertrophy

A deep dive into the process of building muscle.

Hypertrophy: A Guide to Workouts That Maximize Muscle Growth

Get the most out of your time in the gym and build the physique you have always desired.