Get Big And Strong
Everyone wants to be big and strong, so how do you do it? Here’s how
⚫️ A 2014 study done by Brad Schoenfeld, Bret Contreras, and others examined the results of 7 sets of 3 vs 3 sets of 10 and how they effect hypertrophy as well as strength. They concluded the 7 sets of 3 group resulted in similar increases in muscular size and also enhanced maximal strength more so compared to the 3 sets of 10 group. What does this mean❓
If you’re looking to add size and strength, it appears hitting compound movements with low reps and higher sets will help you achieve this. The overall volume of the workout matters much more than the reps per set and if you move more weight per rep, you’ll do more total volume over the course of the workout.
If you want to check the study out for yourself, here’s the title: “Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.”