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Mechanical tension: the force generated within a muscle when it contracts against resistance. It is the primary driver of hypertrophy. High involuntary slowing of contraction velocity = high mechanical tension.
Motor unit recruitment (MUR): the process by which the nervous system activates muscle fibers to produce force, following the size principle: smaller, slow-twitch fibers are recruited first, while larger, fast-twitch fibers-with greater growth potential-are engaged when effort is high.
Muscle damage: does not cause hypertrophy and should be avoided.
Fatigue: there are many different types of fatigue, e.g. muscle damage, calcium ion influx, metabolic stress.. in general, all fatigue mechanisms should be minimised.
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Many beginner lifters are intimidated by the assumption that achieving significant muscle growth or strength gains requires doing dozens and dozens of sets, leading them to perform excessive sets and exercises in each session.
This misconception can result in unnecessary fatigue, prolonged recovery times, and even stagnation or injury. In reality, the ideal volume for most lifters, especially beginners, is far lower than they might expect.
The current scientific literature appears to consistently demonstrate that 2-3 sets per muscle group per session, combined with a training frequency of 3 times per week, is not only sufficient to stimulate muscle growth and strength adaptations effectively, but is OPTIMAL. Beginners, in particular, can benefit from starting with lower volumes, as their bodies are highly responsive to even modest training stimuli.
By focusing on proper form, progressive overload, and recovery. beginners can achieve impressive results without overcomplicating their routines or overexerting themselves.
------------------------------------------------------------------
IDEAL VOLUMES:
2-3 sets per muscle per session if training each muscle 3 times per week
3-5 sets per muscle per session if training each muscle 2 times per week
You should never train a muscle less than 2 times per week if your goal is to maximise hypertrophy.
NOTE: Recent science has shown that a set of resistance training only causes hypertrophy for 48 hours, and atrophy occurs immediately after (there is no plateau period). This is why training a muscle every 48 hours is optimal.
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The Optimal Rep Range for Hypertrophy:
Why 4-6 Reps at 1 RIR Wins
The Stimulating Reps Principle
Hypertrophy is primarily driven by mechanical tension, which peaks during the last 5 reps before failure-the "stimulating reps." These reps maximize muscle fiber recruitment and growth signaling.
However, the final rep to failure is the least effective due to an exponential increase in fatigue mechanisms, such as calcium-ion influx. This is why stopping at 1 Rep in Reserve (1 RIR) is ideal you get the growth stimulus without excessive fatigue.
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Why 4-6 Reps Outperform Higher Reps
1. Reduced Motor Unit Recruitment - Metabolic fatigue ("the burn") impairs neural drive, limiting fiber activation.
2. Excessive Muscle Damage - Studies show that in some cases, 12+ rep sets require 1+ extra recovery day vs. 4-6 rep sets.
3. Lower Mechanical Tension - Heavy loads (4-6 reps) create superior tension for strength and hypertrophy.
------------------------------------------------------------------
The Benefits of Low-Rep Training
• Stronger Tendons & Joints - Heavy loads increase tendon stiffness, reducing injury risk long-term.
• Better Neurological Efficiency - Enhances force production and motor control.
• More Time-Efficient - Less fatigue allows higher frequency and volume.
------------------------------------------------------------------
Exceptions & Adjustments
Some lifters may need higher reps (8-12) due to:
• Joint discomfort with heavy loads
• Sport-specific endurance needs
• Personal preference (adherence matters)
Ideal Rep Range for Growth
4-6 reps @ 1 RIR (reps in reserve)
------------------------------------------------------------------
The first important aspect of exercise selection is: stability.
To build true strength and muscle, you need to maximize motor unit recruitment - your nervous system's ability to activate muscle fibers. The most effective way to achieve this? Stable exercises. Here's why they outperform unstable alternatives:
The Science of Motor Units
Each motor unit consists of a nerve and the muscle fibers it controls. When you lift, your body follows the size principle: it first recruits small, endurance-focused fibers, then activates powerful fast-twitch fibers as demand increases. The more motor units you engage, the stronger and bigger your muscles grow.
------------------------------------------------------------------
Why Stability Wins?
1. Greater Force Production - Stable surfaces let you lift heavier weights, creating the tension needed to recruit high-threshold motor units.
2. Precision Targeting - Without balance distractions, muscles work as intended (no compensations).
3. Lower Mechanical Tension - Heavy loads (4-6 reps) create superior tension for strength and hypertrophy.
4. Neurological Efficiency - Your nervous system leams optimal firing patterns faster.
5. Safety Controlled movement protects joints while allowing progressive overload.
The Benefits of Low-Rep Training
• Stronger Tendons & Joints - Heavy loads increase tendon stiffness, reducing injury risk long-term.
• Better Neurological Efficiency - Enhances force production and motor control.
• More Time-Efficient - Less fatigue allows higher frequency and volume.
The Verdict
While unstable training has its place, stable exercises remain the gold standard for motor unit recruitment. They allow heavier loads, better muscle targeting, and safer progression -the perfect recipe for strength and size gains. Build your foundation first, then add instability as needed.
------------------------------------------------------------------
The second important aspect of exercise selection is: targeting muscles where they have peak leverage.
To maximize strength and muscle growth, you need to target muscles where they have peak leverage the position in which they can generate the most force. This concept, called neuromechanical matching, explains why certain exercises feel more natural and effective than others.
The Science of Peak Leverage
Every muscle has an optimal length-tension relationship-a specific joint angle where its fibers align to produce maximum force. When you train in this position:
• Motor unit recruitment increases (more muscle fibers activated)
• Strength output improves (you can lift heavier)
• Hypertrophy accelerates (better mechanical tension)
For example:
the biceps generate peak force at low degrees of elbow flexion-which is why preacher curls target the biceps better than a spider curl.
calf raises have best leverage in long lengths, and therefore you should avoid plantarflexion past 0 degrees during a calf raise.
------------------------------------------------------------------
Why Intensifier Techniques Hurt More Than They Help
As explained in the rep ranges and intensity page, going to or beyond failure does not increase mechanical tension. Once you have reached task failure, you can no longer recruit high threshold motor units and therefore there are no more gains to be had in the set. All that these intensifier techniques do is increase calcium-ion fatigue and muscle damage, and will greatly inhibit recovery.
------------------------------------------------------------------
UPPER DAY
• Chest press machine (2 sets)
• Incline chest press machine (1 set)
• Lat pulldown (3 sets)
• Tricep pushdown (2 sets)
Lateral raise machine (2 sets)
• Wide grip machine row (2 sets)
• Preacher curl (2 sets)
LOWER DAY
• Leg extension (3 sets)
• Seated hamstring curl (3 sets)
• Hip thrust (2 sets)
• Calf raise on leg press (2 sets)
• Adductor machine (2 sets)
------------------------------------------------------------------
2-3 sets per muscle group per session
Stable exercises ✓
Hitting every muscle group within only 2 separate sessions
Reminder: ideally each set should be performed at 4-5 reps with 1 RIR.
Motor unit recruitment (MUR): the process by which the nervous system activates muscle fibers to produce force, following the size principle: smaller, slow-twitch fibers are recruited first, while larger, fast-twitch fibers-with greater growth potential-are engaged when effort is high.
Muscle damage: does not cause hypertrophy and should be avoided.
Fatigue: there are many different types of fatigue, e.g. muscle damage, calcium ion influx, metabolic stress.. in general, all fatigue mechanisms should be minimised.
------------------------------------------------------------------
Many beginner lifters are intimidated by the assumption that achieving significant muscle growth or strength gains requires doing dozens and dozens of sets, leading them to perform excessive sets and exercises in each session.
This misconception can result in unnecessary fatigue, prolonged recovery times, and even stagnation or injury. In reality, the ideal volume for most lifters, especially beginners, is far lower than they might expect.
The current scientific literature appears to consistently demonstrate that 2-3 sets per muscle group per session, combined with a training frequency of 3 times per week, is not only sufficient to stimulate muscle growth and strength adaptations effectively, but is OPTIMAL. Beginners, in particular, can benefit from starting with lower volumes, as their bodies are highly responsive to even modest training stimuli.
By focusing on proper form, progressive overload, and recovery. beginners can achieve impressive results without overcomplicating their routines or overexerting themselves.
------------------------------------------------------------------
IDEAL VOLUMES:
2-3 sets per muscle per session if training each muscle 3 times per week
3-5 sets per muscle per session if training each muscle 2 times per week
You should never train a muscle less than 2 times per week if your goal is to maximise hypertrophy.
NOTE: Recent science has shown that a set of resistance training only causes hypertrophy for 48 hours, and atrophy occurs immediately after (there is no plateau period). This is why training a muscle every 48 hours is optimal.
------------------------------------------------------------------
The Optimal Rep Range for Hypertrophy:
Why 4-6 Reps at 1 RIR Wins
The Stimulating Reps Principle
Hypertrophy is primarily driven by mechanical tension, which peaks during the last 5 reps before failure-the "stimulating reps." These reps maximize muscle fiber recruitment and growth signaling.
However, the final rep to failure is the least effective due to an exponential increase in fatigue mechanisms, such as calcium-ion influx. This is why stopping at 1 Rep in Reserve (1 RIR) is ideal you get the growth stimulus without excessive fatigue.
------------------------------------------------------------------
Why 4-6 Reps Outperform Higher Reps
1. Reduced Motor Unit Recruitment - Metabolic fatigue ("the burn") impairs neural drive, limiting fiber activation.
2. Excessive Muscle Damage - Studies show that in some cases, 12+ rep sets require 1+ extra recovery day vs. 4-6 rep sets.
3. Lower Mechanical Tension - Heavy loads (4-6 reps) create superior tension for strength and hypertrophy.
------------------------------------------------------------------
The Benefits of Low-Rep Training
• Stronger Tendons & Joints - Heavy loads increase tendon stiffness, reducing injury risk long-term.
• Better Neurological Efficiency - Enhances force production and motor control.
• More Time-Efficient - Less fatigue allows higher frequency and volume.
------------------------------------------------------------------
Exceptions & Adjustments
Some lifters may need higher reps (8-12) due to:
• Joint discomfort with heavy loads
• Sport-specific endurance needs
• Personal preference (adherence matters)
Ideal Rep Range for Growth
4-6 reps @ 1 RIR (reps in reserve)
------------------------------------------------------------------
The first important aspect of exercise selection is: stability.
To build true strength and muscle, you need to maximize motor unit recruitment - your nervous system's ability to activate muscle fibers. The most effective way to achieve this? Stable exercises. Here's why they outperform unstable alternatives:
The Science of Motor Units
Each motor unit consists of a nerve and the muscle fibers it controls. When you lift, your body follows the size principle: it first recruits small, endurance-focused fibers, then activates powerful fast-twitch fibers as demand increases. The more motor units you engage, the stronger and bigger your muscles grow.
------------------------------------------------------------------
Why Stability Wins?
1. Greater Force Production - Stable surfaces let you lift heavier weights, creating the tension needed to recruit high-threshold motor units.
2. Precision Targeting - Without balance distractions, muscles work as intended (no compensations).
3. Lower Mechanical Tension - Heavy loads (4-6 reps) create superior tension for strength and hypertrophy.
4. Neurological Efficiency - Your nervous system leams optimal firing patterns faster.
5. Safety Controlled movement protects joints while allowing progressive overload.
The Benefits of Low-Rep Training
• Stronger Tendons & Joints - Heavy loads increase tendon stiffness, reducing injury risk long-term.
• Better Neurological Efficiency - Enhances force production and motor control.
• More Time-Efficient - Less fatigue allows higher frequency and volume.
The Verdict
While unstable training has its place, stable exercises remain the gold standard for motor unit recruitment. They allow heavier loads, better muscle targeting, and safer progression -the perfect recipe for strength and size gains. Build your foundation first, then add instability as needed.
------------------------------------------------------------------
The second important aspect of exercise selection is: targeting muscles where they have peak leverage.
To maximize strength and muscle growth, you need to target muscles where they have peak leverage the position in which they can generate the most force. This concept, called neuromechanical matching, explains why certain exercises feel more natural and effective than others.
The Science of Peak Leverage
Every muscle has an optimal length-tension relationship-a specific joint angle where its fibers align to produce maximum force. When you train in this position:
• Motor unit recruitment increases (more muscle fibers activated)
• Strength output improves (you can lift heavier)
• Hypertrophy accelerates (better mechanical tension)
For example:
the biceps generate peak force at low degrees of elbow flexion-which is why preacher curls target the biceps better than a spider curl.
calf raises have best leverage in long lengths, and therefore you should avoid plantarflexion past 0 degrees during a calf raise.
------------------------------------------------------------------
Why Intensifier Techniques Hurt More Than They Help
As explained in the rep ranges and intensity page, going to or beyond failure does not increase mechanical tension. Once you have reached task failure, you can no longer recruit high threshold motor units and therefore there are no more gains to be had in the set. All that these intensifier techniques do is increase calcium-ion fatigue and muscle damage, and will greatly inhibit recovery.
------------------------------------------------------------------
UPPER DAY
• Chest press machine (2 sets)
• Incline chest press machine (1 set)
• Lat pulldown (3 sets)
• Tricep pushdown (2 sets)
Lateral raise machine (2 sets)• Wide grip machine row (2 sets)
• Preacher curl (2 sets)
LOWER DAY
• Leg extension (3 sets)
• Seated hamstring curl (3 sets)
• Hip thrust (2 sets)
• Calf raise on leg press (2 sets)
• Adductor machine (2 sets)
------------------------------------------------------------------
2-3 sets per muscle group per session
Stable exercises ✓
Hitting every muscle group within only 2 separate sessions
Reminder: ideally each set should be performed at 4-5 reps with 1 RIR.
