Top personal trainer Dan Trink's top 10 tips for hypertrophy programming
1. Hypertrophy programming should revolve around three factors: volume (total work done), muscle damage and variety of movements
2. Lifting tempo is more critical for hypertrophy than any other phase. Be sure to prescribe lifting tempos and make sure you client sticks to them.
3. Ideal time under tension (total amount of time a set should take) for hypertrophy is 40 to 50 seconds. In fact, try a program where your client performs the movement for that amount of time instead of counting reps.
4. Rest intervals should be between 45 seconds and 75 seconds. Any shorter and you are training metabolically and any longer you should be training for strength.
5. 70% of 1RM is the sweet spot when choosing proper load.
6. When in doubt, 3 sets of 8-12 reps with a 4-0-1-0 tempo is a great choice.
7. Body part splits are more effective in this than any other phase. Same can be said for isolation movements.
8. For more advancing clients, you can consider using pre-exhaust and post-exhaust techniques.
9. Training 3 out of every 5 days works very well for hypertrophy (2 days on, one off, one on, one off, repeat) as it sets a good balance between getting enough volume and enough recovery.
10. As a general rule, you should not take sets to failure when training for size. Leave one or two reps in the tank to insure you can achieve proper total volume and recovery.
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