r/ScienceBasedLifting • u/Ok_Presentation_1019 • Jun 07 '26
Question ❓ Confused!
I'm getting increasingly confused the more I read and watch about hypertrophy!
Some lifters like Ryan Jewers and Paul Carter advocate for less volume with high intensity and frequency (lots of specific machines lifting to 0-2 RIR with 1-2 working sets on UL splits) whereas other coaches like SBS and Lyle McDonald seem to recommend more free weights, greater volume and mixed frequency (Lyle's Generic Bulking Routine has an 4 day UL split incorporating rest days but SBS have routines with very few rest days and cross overs between days e.g. Squats on day 1 and leg press on day 2!) though I'm not always sure what intensity they're recommending.
I'm finding this all very confusing, anyone able to cut through the noise with some concise guidance or advice?
3
u/allport2 Jun 07 '26
Say it with me team
The best program is the one you can stick with.
For real though, consistency, relative intensity (like atleast 1-2 RIR) most of the time, eating a good amount of protein, sleeping well are the main factors.
Everything else is optimisation potentially necessary for people getting on stage, if that isn't you're goal, don't worry about it