Inter-set rest times of 1.5-3 minutes should be used when training for hypertrophy and 3-5 minutes for strength. This split gives us enough hypertrophy volume to grow new tissue and while allowing for plenty of strength work to improve force output/neuromuscular coordination. 60-70% of these sets should focus on hypertrophy and the remaining 30-40% need to target strength. Within the suggested weekly workout frequency listed above, 6-12+ total sets for a single muscle/movement should be performed per week. These tools offer a wide variety of movement options and training styles while remaining constant in their availability and function from gym to gym. Learning to use these standard pieces of equipment will provide you with the best training foundation to scale your workouts as you progress in ability. This routine maximizes muscle protein synthesis throughout the week, stimulates the muscles with a consistent amount of stress/damage needed for growth, and allows for at least 24 hours of CNS rest between workouts.įor equipment, I recommend that your workouts utilize primarily barbells, dumbbells, kettlebells, suspension trainers, and your own bodyweight. To improve strength and hypertrophy, lifters beyond the beginner phase should follow a basic periodized program that allows each muscle group to be targeted 2-3 times per week with at least 48 hours of rest between same muscle stimulation, for a total of 4-6 workouts per week. Hypertrophy – the growth of new muscle tissue that improves our size and functional capabilities. Strength – a controlled display of force that’s specific to a task and to the person performing it.
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