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Time-Efficient Training for Hypertrophy and Strength
The Stronger By Science Podcast
Quality Over Quantity in Strength & Hypertrophy
Quality is crucial in strength training; meaningful strength improvements can be achieved with as few as two to five sets per week per lift. With time constraints, even one hour a week focusing on heavy sets for main lifts can lead to strength gains. Optimal strength gains typically occur around 10 to 15 sets per week per lift. For hypertrophy, the best results are generally achieved with 10 to 30 weekly sets, emphasizing the importance of volume. Both strength and hypertrophy can show progress with appropriate training frequency and intensity.
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