Andrew Huberman
For strength and hypertrophy:
- How much weight to use. 30 to 80% of your one rep max in good form.
- How many sets per week. 5 to 20 per week.
- How intense. 1 to 2 of high intensity, to muscular failure
- In between set contractions. 30 sec contractions to enhance tension and damage.
- Speed of repetitions. 1 to 8 sec it is the same.
- Time of recovery between sets. 1 to 5 minutes.
- What time of day. Any time during the day, does not seem to matter.
