What are some top ways to reach hypertrophy efficiently?

To reach hypertrophy efficiently? What exactly do you mean?

Optimal hypertrophy reps are in the 12-15 range.

Generally speaking, high reps, high volume overall, slow eccentrics, eating at a caloric surplus with enough protein, and keeping rest times moderately short.

Pretty accurate.

so for optimal muscle mass growth 12-15 only?




wut u mean high volume? n thought slow eccentrics are for str mostly? and how long is short rest? around 45-60 sec?


thanks both

also how often is best to hit each muscle group? every 3 or 4 days?

This post was edited by noob_whacker on Oct 17 2013 08:03pm

get strong as fuck

Volume would be dependant of the scheme, as it's not the same having a full body day or a split routine day, but I'd probably aim for 15-20 sets per muscle group. And yes, 60-90 min rests are nice.

How often? As often as you can without decreasing performance/intensity.

Edit. Whoooops, 60-90 seconds, sorry.

This post was edited by ThomasPaine on Oct 17 2013 08:07pm

thanks, but wut.... minutes? u mean sec right lol?

i do 3 day split now



This post was edited by noob_whacker on Oct 17 2013 08:07pm

Fixed.

For hypertrophy efficiency, you want to hit 12-15 reps while training each muscle group 2x a week. You don't want the volume to be too high if you decide to go this route though. Google some push/pull/leg routines.

Also, eccentric movements are the key to hypertrophy. Form > #s always in hypertrophy. Your muscles don't know how much weight is on the bar. Only your ego. As long as you are pushing yourself at a moderate level, you should be able to put on some size while not having to worry so much about injuries and underdeveloped body parts due to poor form.