hypertophy training schedule

For a hypertrophy training schedule, Dr. Andy Galpin suggests training with a frequency of about every 48 to 72 hours between sessions for optimal muscle growth. This provides sufficient time for recovery and protein synthesis, which is critical for hypertrophy. He notes that if you train a muscle properly and with the appropriate intensity and volume, there's no significant loss even if the next session is delayed up to five to seven days, though more frequent training can maximize muscle growth opportunities 1 2.

Galpin also describes the effectiveness of a wide range of repetitions for hypertrophy, from 5 to 30 reps per set. However, the typical range is 8 to 12 reps. Regardless of the rep range, maintaining the same level of effort ensures similar hypertrophy outcomes. Training intensity should match the percentage of one-rep max appropriate for the chosen rep range 3.

Moreover, combining cardiovascular training with hypertrophy is feasible, provided it's done with attention to energy management and timing to prevent interference. It is suggested to avoid cardio exercises that involve the same muscle groups prominently used in hypertrophy training, as they might interfere with muscle recovery and growth 4.