> In summary, foundations for individuals seeking to maximize muscle growth should be hypertrophy-oriented RT consisting of multiple sets (3−6) of six to 12 repetitions with short rest intervals (60 s) and moderate intensity of effort (60−80% 1RM) with subsequent increases in training volume (12–28 sets/muscle/week)
The review is from Katowice, Poland.
Those are such wide ranges it’s almost meaningless. I would love to see something more definitive like
1-3 months|4 sets of 10|12 sets per muscle gp per week
3-6 months|5 sets of 8|15 sets per muscle gp per week etc.
Yeah they mention the same thing themselves. Still, if you were way off base this could help you.
Having traveled to remote villages and islands around the world, I've never come across genetics frams with bulging muscles and size I see on YouTube and bodybuilding gyms.
I assume unless the person is genetic anomaly, there's no way people can carry all that size naturally and being sub single digits body fat % at the same time. It's all anabolic use, otherwise we would definately see these cases in remote villages where plenty of food exists.