Effective body training should be characterised by a specific methodology. The most important reports include:
Training volume
The data show that to optimize hypertrophic effects, it is worth doing at least 10 series per week for each muscle group.
In practice, due to individual reactions to training, the range of 10-18 sets per batch per week is the most optimal.
Frequency
Due to the presence of a volume threshold per training unit, which determines adaptation. It is worth training each muscle group twice a week. This means that the suggested number of 10-18 sets should be divided into two units of resistance training. In the case of a higher frequency than the above-mentioned two training sessions per week, no significant effects were noted.
Intensity (load)
When training close to muscle failure, load is secondary.
Both heavy and light loads stimulate muscle growth in a similar way when the same number of repetitions remain in the set. In practice, however, it is worth using larger loads in multi-joint exercises and smaller ones in isolated exercises.
Movement
It seems that excessively increasing the movement pace may negatively affect training effects. In practice, the execution of the eccentric phase should be controlled and last 1-3 seconds and the concentric phase – with the intention of moving the weight as quickly as possible.
Additional factors
It seems that the emphasis on eccentric contraction may intensify training effects. The muscle has the ability to grow also as a result of passive stretching under weight. It is worth implementing movements requiring large stretching of the muscle against external resistance and working in full ranges of motion.
Order of exercises
In the case of a specific volume for target muscle groups, the order of exercises is not such an important factor from the point of view of muscle growth.
However, from a practical point of view, it is recommended to start training with compound exercises and those in which muscle groups are the priority, and ending with isolated exercises.