imnobody
Iron
- Joined
- Jan 9, 2026
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Based on studies, it’s been seen that training with moderate to low volume with high intensity is most beneficial for maximizing muscle hypertrophy. Examples would be doing 1-3 sets, 4-8 reps, RIR 1-0, with hitting each muscle group 2x+ times a week. Most optimal workout splits would be ppl, upper-lower, full body-rest, ppl-ul, anterior-posterior.
As a gymcel, I’m currently running ppl-rest-upper-lower, with only having at most 2 exercises per muscle group on the days I’m hitting them, doing 2x4-8, but I mostly like to leave 1 rep in reserve on every one of my 1st sets on starting a exercise and going to failure on my 2nd sets so that I’m not entirely fatiguemaxxing every set. I’ve made a lot of progress on my physique and my strength within these past couple months training according to science, I’m 16 and just got back into lifting after awhile, and already absolutely framemogging every unc at my gym.
As a gymcel, I’m currently running ppl-rest-upper-lower, with only having at most 2 exercises per muscle group on the days I’m hitting them, doing 2x4-8, but I mostly like to leave 1 rep in reserve on every one of my 1st sets on starting a exercise and going to failure on my 2nd sets so that I’m not entirely fatiguemaxxing every set. I’ve made a lot of progress on my physique and my strength within these past couple months training according to science, I’m 16 and just got back into lifting after awhile, and already absolutely framemogging every unc at my gym.
