Progressing Training For Hypertrophy

 

Each muscle group requires a different amount of stimulus for optimal growth. This is referred to maximum adaptive volume (MAV). These are great guidelines for each major muscle group.
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This refers to exercises that DIRECTLY target and highly tax that specific muscle. For example, the bench press utilizes mostly chest, tricep, and front delt, but the sets you do would only count towards your chest MAV set allotment because that muscle is mostly targeted.
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For the squat, the quads would be the muscle group most utilized, so you would count the sets you do of squats, under your quad MAV recommendation. For the glutes, the deadlift sets you do would count toward their allotment. Also, if you’re familiar with pumpers, activators, and stretchers, only activators and stretchers for each muscle would count toward the set allotments. Warm up sets don’t count, only working sets as well. Exercises that isolate a muscle group, such as bicep curls, would count toward that muscle being targeted and you would count the sets you do of compound movements toward the main movers (for that exercise) alloted sets only.
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If you set up training in 5 week progressions, with a deload on the 6th week, the chart above gives a great example of how to structure sets directed at chest training. The main key is to start at the lowest number of effective sets listed above and add a set or two every week until you reach the highest number of sets recommended on the 5th week. After that week, take a deload and reduce volume by about 50% from the previous week.
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All of these set recommendations are based on a weekly schedule. Also, some people might be able to handle more volume than these guidelines. Play around with them and see what works best for you. Also, check out @rpstrength ”Hypertrophy Guide” for more info!


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