💪Reps between 6 to 35 produce similar muscle hypertrophy, sticking to 6-12 reps may save time.
⏲️Resting around 2.5 to 3 minutes between sets may build more muscle than shorter rest times.
⬇️Drop sets can be an efficient way to build muscle by performing reps to failure with decreasing loads.
🔄Supersets, especially antagonistic supersets, can save time while maintaining performance.
📈Two to four weekly sets per muscle group are recommended for optimal muscle growth.
How many reps should I aim for when building muscle?
—Aim for 6-12 reps to optimize muscle growth while saving time.
How long should I rest between sets?
—Rest around 2.5 to 3 minutes between sets for optimal muscle gains.
What are drop sets?
—Drop sets involve performing reps to failure with decreasing loads, allowing for more muscle stimulation in less time.
Are supersets effective for muscle building?
—Yes, especially antagonistic supersets which target opposing muscle groups, they can save time while maintaining performance.
How many sets per muscle group should I do?
—Two to four weekly sets per muscle group are recommended for optimal muscle growth.
00:00Welcome to the House of Hypertrophy. In this video, we uncover the most effective ways to build muscle while training as little as possible.
02:00Perform reps between 6 to 35 for optimal muscle hypertrophy and save time by sticking to the 6-12 rep range.
05:32Resting around 2.5 to 3 minutes between sets builds more muscle than shorter rest times.
09:49Drop sets can be an efficient way to build muscle by performing reps to failure with decreasing loads.
11:46Supersets, especially antagonistic supersets, can save time while maintaining performance.
12:59Two to four weekly sets per muscle group are recommended for optimal muscle growth.
