Strength Training, Part 3

Written By Ben Hagopian

Training for Hypertrophy: 8-12 Reps

If your goal is to build muscle size (hypertrophy), aim for 8-12 repetitions per set. This range strikes a balance between lifting heavy enough weights to build muscle and performing enough reps to cause muscle fatigue and growth.

Key Points:

  • Moderate Weights: Choose weights that allow you to complete 8-12 reps with good form.

  • Shorter Rest Periods: Rest for about 60-90 seconds between sets to keep the muscles under tension and promote muscle growth.

  • Isolation Exercises: Include exercises that target specific muscle groups, such as bicep curls and tricep extensions, in addition to compound movements.

Ben Hagopian
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Strength Training, Part 2