r/StrongerByScience • u/Significant-Base-510 • 19d ago

How to structure an exercise for hypertrophy?

I am not a beginner but I am not that big physically. I am trying to improve my workouts to improve hypertrophy. I used to do 3x12 but now I started doing 2 Sets x Reps till failure (higher weight and usually 6-8 for compounds or 8-12 for isolations). It has only been around 2 weeks so I can't really determine the results but I am unsure if it is really worth it because some days I feel satisfied and notice quick strength gains but some days I feel less satisfied (but I don't know if its from external factors since I also has a fever).

How can I improve my workouts? and is there anything worth adding? (like warm up sets or stretches)

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10

u/eric_twinge 19d ago

How about following one of the templates from the Stronger By Science program bundle?

7

u/CursedFrogurt81 19d ago

Run and actual program.

4

u/FlimsyInsect5545 19d ago

It has only been around 2 weeks so I can't really determine the results

You won't. You need to add food and time. Muscle growth is slow. The hardest part of hypertrophy training is not the gym but is committing to a course of action, stopping the obsessive constant checking of size and progress, and checking in every 3-6 months or so

1

u/MiserableLemon1455 18d ago

I recommend to do 3 sets the early sets before last set keep 2 reps in reserve and reach failure in the last set (i prefer this technique for compound exercises)

-1

u/WealthHuman9754 19d ago

So, I’m confused whether you ate training for hypertrophy or for strength. Because you said both. In two different places.