Make sure your workout has an appropriate work-to-rest ratio that includes 30–90 seconds of rest between each set. It’s important to find a workout program that works best for your schedule, so your gym time doesn’t interfere with work or family time. Since the training volume is so high, workouts can take a lot of time. If you’re working with a strength-and-conditioning professional, discuss the benefits of different programs and what might work best for you. Keep in mind, strength-and-conditioning professionals have different experiences, so some might favor one type of workout over another. Just about any type of workout program-full-body workouts, upper-body and lower-body days, or muscle-group-specific days-that follows the reps-and-sets guidance should work for your hypertrophy goals. Aim to train each muscle group 2–3 times a week, which will yield better results than if you were to train each group only once a week. If you’re more experienced, a higher volume in the 4–8 set range of 6–12 reps for at least 3 exercises per muscle group will be most effective. If you’re less experienced at lifting, you should see good results from doing about 4 sets of 6–12 reps of 1–2 exercises per muscle group. For example, 3 sets times 10 reps equals a total volume of 30 reps. Muscle hypertrophy training requires a high volume-the number of sets you do multiplied by the number of repetitions in each set for each exercise. To train for hypertrophy, use moderate to heavy loads, or about 67–85% of your 1-rep max. Land jobs that focus on lifting heavy objects or using physical force can sometimes benefit from added muscle. On the other hand, more muscle mass provides greater strength. This is why a smaller, leaner body type is more common among swimmers and divers. This can make waterborne training and jobs more difficult if you have a lot of muscle mass. Lean muscle mass is denser than fat mass, which is why people with more lean mass don’t float in water as well as those with more fat. If you’re at a point where you think you’re “strong enough,” you might not need hypertrophy training So, if your goal is to continually get stronger, hypertrophy training can help because muscular strength is directly related to muscle size. Muscle hypertrophy is the process of increasing your muscle mass by increasing the size of your muscle-fiber cells.
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