08/16/2023
isn’t just dreaming about playing D1 baseball, he’s out here getting after it and making things happen 💪📆
The parameters for hypertrophy:
-sets of 8-12 reps
-60-90 seconds rest between sets
-progressive overload: increase the estimated one rep max each week. Can’t increase your e1RM? Then manipulate rest periods in the 60-90 second zone. Still can’t progress? Add another set
-Build for 3, still for 1: you likely won’t be able to progress every single week, so on the fourth week work at the same weight as the first week. One small step back to allow a big step forward the next 3 weeks
-it takes 8 weeks for muscle Hypertrophy just to start, so stay consistent and keep at it!
-sleep at least 8 hours per night
