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In an exhaustive review of the research literature on muscle hypertrophy, 3 Swedish researchers (Wernbom, Augustsson, and Thomee, 2007), came to the following conclusions about how to optimally train for muscular hypertrophy based on the available science:
Load: 75-80% of one rep max
Volume: 8-10 repetitions, 3-6 sets per muscle group
Rest: 60-90 seconds between sets
Frequency: 2-3 sessions per muscle group per week
Contraction type: emphasize both the concentric and eccentric part of the lift
Lift speed: 1-2 seconds up, 1-2 seconds down
These simple recommendations are the foundations of all good drug free bodybuilding programs.
Sports Medicine, 2007 37(3), 225-264
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