C
ce10098
Iron
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- Nov 24, 2025
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Everyone knows going to the gym and working on your physique can increase your SMV a good amount. Many people go in to the gym not knowing what to do or following a plan that will give suboptimal results. Based on lots of research, here is what I would consider an optimal gym split. This guide is for those who are looking to maximize Hypertrophy in the gym.
Frequency
High frequency is important because it helps you properly manage your fatigue while still being able to push hard in the gym. that being said the most optimal splits to attain high frequency but still be realistic about other priorities in life are upper lower 4x a week and full body 3-4x a week.
Volume/Repetitions
Volume is important because it is the total amount of work performed which equals the amount of stimulus you are getting each session. Repittions are the amount of time you perform a movement in a single set. Reps are important because higher reps can cause high levels of fatigue but simultaneously giving you no added benefit because the most amount of stimulating reps you can perform in a set is 5. You always see those gym uncs doing 30x10 and looking the same for years but always leaving a sweaty butt stain or puddle around the machine your trying to use
. Based on research, the best rep range to perform your sets in is 3-8 repetitions and the most optimal # of sets a week is 3-6 per muscle group.
Exercise Selection
Exercise Selection is important because it determines how many muscle fibers in a certain muscle you can recruit. When choosing exercises you should choose ones that are single joint and the limiting factor being the target muscle.
Prob water but thanks for reading
Frequency
High frequency is important because it helps you properly manage your fatigue while still being able to push hard in the gym. that being said the most optimal splits to attain high frequency but still be realistic about other priorities in life are upper lower 4x a week and full body 3-4x a week.
Volume/Repetitions
Volume is important because it is the total amount of work performed which equals the amount of stimulus you are getting each session. Repittions are the amount of time you perform a movement in a single set. Reps are important because higher reps can cause high levels of fatigue but simultaneously giving you no added benefit because the most amount of stimulating reps you can perform in a set is 5. You always see those gym uncs doing 30x10 and looking the same for years but always leaving a sweaty butt stain or puddle around the machine your trying to use
. Based on research, the best rep range to perform your sets in is 3-8 repetitions and the most optimal # of sets a week is 3-6 per muscle group.Exercise Selection
Exercise Selection is important because it determines how many muscle fibers in a certain muscle you can recruit. When choosing exercises you should choose ones that are single joint and the limiting factor being the target muscle.
Prob water
but thanks for reading
