Scientific Recommendations For Strength And Hypertrophy Training From 150+ Studies (Part 1 Of 3)

[Nelson Vergel]

• The purpose of this article: The goal of our recommendations article is to look at how factors like rest periods between sets, failure, training frequency, (etc.) affect gains in muscle and strength. Science gives us certain numbers, but these numbers are not programmed for you. Programming and periodization deal with how you change a training program over weeks, months, and years. In other words, we provide you the building blocks, but you still have to put together the blocks into a coherent program (it's kind of like legos). “The ideal program” (if such a thing exists) might change depending on your gender, age, training experience, genetics, goals, injuries, etc. In part 1 and 2, we give you non-periodized recommendations. Part 3 will be about periodization.
• http://sci-fit.net/2017/scientific-recommendations-1/