When you are trying to increase muscle size, you are training for what is known as hypertrophy. Hypertrophy from weight lifting is a result from an increased number of proteins within myofibrils, and an increase in the number and size of myofibrils per muscle fiber. The amount of connective tissue surrounding muscle fibers increases as well. The cross-sectional area of individual muscle fibers will become larger as a result from these increases.
Hypertrophy Sets
When your are training for muscular hypertrophy you should engage in one to six sets for 6 to 10 exercises per muscle group. According to the National Strength and Conditioning Association, there is a significant increase in results from training muscle fibers for two sets per exercise when compared to one set. There is also a significant increase in results when performing three sets of an exercise when compared to two sets. The significant gains of multiple sets decreases after three sets. Each exercise should target the muscles groups you are working with--such as doing bench press, dumbbell flies, inclined dumbbell press and weighted push-ups for the chest. You should rest 30 seconds to 1.5 minutes in between sets.
Hypertrophy Reps
According to the National Strength and Conditioning Association, you should perform six to 12 reps per set when training for hypertrophy. Ideally, target for eight to 12 reps in a set to yield greater results. Your rate of control on each rep should be a slow to moderate pace. Do not go too slow where you are working on the eccentric portion of the exercise more, and do not go too fast where you are working power and using momentum to carry the weight. Use weights that are 67 to 85 percent of your one rep max for each exercise when performing your reps.
Frequency
You should workout using the sets and reps two to three days a week to optimize hypertrophy training results if you are a weight training beginner. Advance to two to four days a week of training for intermediate lifters, and four to six days a week for advanced lifters looking for substantial gains in hypertrophy training.
Considerations
These sets and reps increase muscle hypertrophy in the general population of adults. Women will have a difficult time increasing muscle size due to genetic predispositions in hormonal levels such as testosterone. According to the National Strength and Conditioning Association, athletes in sport should use different parameters when training for hypertrophy. Athletes incorporating hypertrophy into their periodization training should perform three to six sets at 50 to 75 percent of their one rep max per exercise. Athletes should perform 10 to 20 reps per exercise during the hypertrophy phase of periodization, or preparatory phase that lasts one to six weeks. Athletes increase lean tissue during this phase, as well increase muscular and metabolic endurance.
References
- "Essentials of Strength Training and Conditioning,"; Baechle, Thomas R., Earle, Roger W.; 2008
- "Advanced Fitness Assessment and Exercise Prescription, 5th ed."; Vivian H. Heyward; 2006
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