> 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)
> 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.