Some tips from Pareto Analysis for hypertrophy
Spending the least amount of time for the most amount of effect. Use the Pareto Principle to effect.
- Do fewer sets -> You don’t even need to hit the ~10-15 Sets Per Week to get most of the benefit
- Push yourself harder -> Most sets should be taken near failure
- Use dropsets -> Go to failure, drop by ~25-50% and take that to failure too
- Or extend that out multiple times - called Myo-Reps
- Use supersets -> On different muscle groups, not the same.
- e.g. Bench Press a set, then go do a set of Chin Ups, then back to pull-ups. Very short breaks to catch your breath.
- Do effective exercises -> Big 6 Exercises
- note - balance this with the need to do long warm-ups to achieve your working sets
- note 2 - balance this with the need to perform long set-ups and tear-downs, changing plates takes time