Volume AND intensity cause growth and fatigue, and when one goes up per set, the other goes down to preserve a roughly even effect. You write more useful information than I have seen elsewhere. Notify me of follow-up comments by email. However, increasing volume is not everything. But do you know why he has compound exercises like cable rows and upright rows after isolation exercises like chest flys and tricep extensions? This is called volume cycling, and it’s how a lot of good hypertrophy programs are structured. In fact, the groups doing nine and twelve sets per workout (18 and 24 sets per week) actually saw slightly less growth, although those results weren’t significant. The chest fly, lateral raise (or upright row), biceps curl, skullcrusher, neck curl, and neck extension are good picks. It’s not ideal for hypertrophy or strength, but it’s an efficient way of training that can yield steady growth. No, if they’re lifting, they’re trying to stimulate muscle growth. (I think this idea was popularized by Nathan Jones.). Read more: What is Muscle Hypertrophy & How To Maximize it? It may lead to over-training. But there are some things to optimize by which you can get the maximum from your training and gain the maximum muscle mass possible. It covers how to build a bodyweight workout routine for gaining muscle size, and it goes over how to progress and which progressions to use , Do you recommend doing the same exercises if you did the PPL split three times a week? An increase in the size of your muscle fibers or muscle cells is called muscle hypertrophy. I tried to give it in the simplest way possible. Marco Walker-Ng is the co-founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell, and is a certified trainer (PTS) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. There are a number of set and rep schemes that are used to build muscle, including strategies like reverse pyramid training, where we take some weight off the bar between sets, moving into higher rep ranges with every set, like so: This is a perfectly fine way of training for muscle size and strength, but it doesn’t seem to offer much of an advantage, either. To build maximum muscle mass possible, you have to optimize the number of sets and reps per muscle group you are doing in a week. For example, this study found that using shorter rest times roughly doubled muscle growth: If we use examples of extremely short rest periods, such as drop sets, where we lift to failure (or close to it), reduce the weight by 20%, and then immediately start lifting again, we see some nifty research findings: In this case, what we’re seeing is that drop sets can allow us to build more muscle in less time, perhaps simply by increasing the number of challenging sets we’re doing in our workouts—by increasing our training volume. With a front squat, for instance, we’re intentionally working your upper spinal erectors, which are the ones that aren’t usually hit as hard. It doesn’t mean with the increment in the number of muscle fibers. They’re a perfectly good lift for most people, it’s just that some people find that they grind into the shoulders, which can eventually lead to shoulder impingement issues. May as well just do them right away. We’ve got a large range to experiment with. For example, there was a famous study by Brad Schoenfeld, PhD, that we covered in our strength training article. FRI Decline BB, Low To High Crossover, Pushup. For hypertrophy training, when training for muscle size, it’s not too bad to be training when sore, provided that you’re able to gradually add weight to the bar. Then, once we’ve narrowed in on how to lift for muscle growth, we can talk about how much volume we should be doing to build muscle as fast as possible. There’s plenty of wiggle room here. It’s possible—perhaps even likely that this increases muscle growth, but even if it doesn’t, it does seem to improve our lifting fitness and work capacity over time.