1-10 sets of 5-30 repetitions. It really depends on how you’ve been training and where you are in your training career, among other factors. And female power lifter with 15 years of experience needs a very different hypertrophy program compared to a 12 year old boy coming to squat for the first time.
All four of those reps schemes have been affective for hypertrophy. All used in different blocks around accumulating volume.
The 1x20 I’ve treated like a rep max. Only ever failed it once—after hitting 19 reps, trunk went not my legs
1-10 sets of 5-30 repetitions. It really depends on how you’ve been training and where you are in your training career, among other factors. And female power lifter with 15 years of experience needs a very different hypertrophy program compared to a 12 year old boy coming to squat for the first time.
10x4 otm, 1x20, 6x6, myo reps have all worked for me
im assuming these are 3 different sessions? And is the 1x20 taken to complete failure like how the book "super squats" instructs?
All four of those reps schemes have been affective for hypertrophy. All used in different blocks around accumulating volume. The 1x20 I’ve treated like a rep max. Only ever failed it once—after hitting 19 reps, trunk went not my legs