Looking for info/studies on sets/reps per week for optimization.

[CJJ]

Looking for any studies you guys may have saved over the years on optimization for strength/size/endurance whatever it is you have that you found interesting as long as there is some type of citation. Im specifically looking for hypertrophy/strength however I do enjoy having others to read/learn from etc. There are plenty of debates on splits etc not really looking to start any debates I just wanna read the studies.

[DCSpartan]

Good luck. Too many variables in the population and training loads for you to find the concrete proof you want.

A better approach would be to read up on the theory of strength training, which is much more solid than a specific rep/set scheme study.

Start off here: https://www.amazon.com/Science-Pract...s%2C596&sr=8-1

[rsid97]

Haven't saved up any studies but you may want to take a wider lens approach to this as you're taking quite a narrow examination of a wide subject.

For one, the 'optimization' of three different factors (hypertrophy, strength and endurance) are going to vary by definition of wanting optimization which implies specificity being required.

Semantics aside, if we're just going to talk about hypertrophy, I would suggest looking into Dr Mike Israetel's work for the sets stuff. Just a heads up that you'll probably run into a fair few disagreements which is expected. There are some counter arguments to his approach of course. Certain individuals like Lyle argue that having a fixed number of sets for all naturals is more appropriate. Others bring in the question of intensity. I would say the Lyle debate with Mike on the Revive Stronger youtube channel was quite informative. If you want to see the intensity factor tackled, I would suggest watching his debate with Jordan Peters rather than the one with Greg. And then ultimately make your opinion after synthesizing and comparing all that info together.

As for reps, I do think taking a more anecdotal/logical approach is more appropriate here. It makes sense that your reps are going to very based on the muscle being trained, the excercise of choice, your level of fatigue based on the order of movements and should therefore be decided accordingly.

[SuffolkPunch]

My view is: better not to even think about reps as a variable - because it's not a primary factor - more of a consequence of other decisions you make, namely:

1. tension (the weight used)
2. exertion (how close to failure you reach each set)
3. volume (number of sets over time)

You need 2 out of 3 of these things to be high for muscle gain. (1) is the primary driver of peak strength.

[OldFartTom]

Are you already aware of this site?
https://www.strongerbyscience.com/th...aining-volume/

Because there's a heap of very readable research based articles on there, so if you haven't found it before... dive in!
Happy New Year

[paulinkansas]

Genetics probably play some sort of a role too. Deer antlers are the same way. In order for a deer to develop a big rack of antlers it needs 3 things. 1. Genetics, 2 Nutrition, 3 Time.

[supramax]

Looking for any studies you guys may have saved over the years on optimization for strength/size/endurance whatever it is you have that you found interesting as long as there is some type of citation. Im specifically looking for hypertrophy/strength however I do enjoy having others to read/learn from etc. There are plenty of debates on splits etc not really looking to start any debates I just wanna read the studies.

There's a ton of research on Daily Undulating Periodization, especially by a chap named Zourdos. SIZE/STRENGTH/ENDURANCE (or POWER) is a fairly basic program construction. Google is your friend.