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“Optimal training for the specif c goal of hypertrophy is a controversial and complex topic,” explains Dr Josh Bakker-Dyos. “Don’t get too bogged down in the specif cs and focus on the basics. Firstly, stick to compound exercises that utilise large muscle groups: squats, deadlifts, pull-ups, rows and presses (with some additional unilateral work such as lunges and step-ups). Secondly, pick a weight, set and rep regimen that approaches – but doesn’t exceed – failure and plan your training over several weeks, aiming for progression in total load lifted with a de-load for recovery approximately every four weeks. Finally, ensure good quality and balanced nutrition with adequate calorie and protein intake.”
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