B
-BRI-
Member
- Oct 8, 2010
- 37
- 1
Based on the science we have training to failure is optimal for hypertrophy. The thing is I rarely see most pros train to failure. Didn't dorian train to failure on just about every set?
Personally I have always made my best size gains in the 12-20 rep range. My best strength gains in the 6-8 rep range. Then again if you look at Olympic lifters they have huge huge quads, spinal erectors, and often very well developed traps and delts but rarely do more than 3-5 reps during their training.
I also find it hard to believe training a muscle once per week is really optimal especially for small bodyparts like biceps,calves etc which often recover in 24-48 hours.
Personally I have always made my best size gains in the 12-20 rep range. My best strength gains in the 6-8 rep range. Then again if you look at Olympic lifters they have huge huge quads, spinal erectors, and often very well developed traps and delts but rarely do more than 3-5 reps during their training.
I also find it hard to believe training a muscle once per week is really optimal especially for small bodyparts like biceps,calves etc which often recover in 24-48 hours.