5 min read
Best Rep Range for Hypertrophy: Heavy vs Light
The best rep range for muscle growth, what low-load and high-load research shows, and how to mix heavy, moderate and light sets in your split.
Guides
Training guides
Research-backed hypertrophy guides you can turn into a program in the builder.
5 min read
Push Pull Legs Split: 3-Day and 6-Day Plans
How the push pull legs split works, 3-day vs 6-day PPL, the best exercises, sets and reps for each day, and a sample week you can run now.
5 min read
How Many Sets per Muscle per Week to Build Muscle
How many sets per muscle group per week build the most muscle, what the dose-response research shows, and how to spread sets across your split.
From the guides
"The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges."
Schoenfeld, Grgic, Ogborn and Krieger, Journal of Strength and Conditioning Research, 2017 (PubMed)