Replying to Avatar Aki

Importance of progressive overload for muscle building:

Muscle hypertrophy requires progressive overload.

It can be implemented in many ways: progressing to heavier weight, increasing rep count or adding time under tension in isometric exercises.
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Tanksen 2y ago

which rep cadence are you mostly suggesting for hypertrophy ?

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Plebius 2y ago

As far as I read in a study it was suggested to do 8-12 reps at 60-80% 1rep max.

Below 60% 1 rep max you should aim for 15+ but not more than 30 or so.

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Aki 2y ago

I suggest varying to give your muscles different stimuli. For example compound lifts at 1-4 rep range going heavier each week for a set number of weeks then 8-12 rep range (with rpe 7-8) with less rest between sets for a number of weeks. You can even do isometric holds like squat at 90 degrees and progressively increase seconds/minutes. All three are good for hypertrophy.

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Aki 2y ago

I like consistently incorporating heavy lifting (1-4) because it has the added benefit of working fast twitch fibers. To that end warming up with box jumps or other explosive movements is also good.