When Should You Increase Load for Hypertrophy Training? 

When I increase load is determined by when I can afford a new dumbbell

My way: when I can do 3x12 reps with good technique and not going balls to the wall, I add a set. When I can do 4x12 I increase the weight.

Was expecting some gym bro knowledge but I'm pleasantly surprised. This is my experience too. I stopped chasing higher numbers and just went for hypertrophy with lower weight and slower, more controlled reps. Never had an injury since, never feel over the top sore and I'm still getting bigger.

For me, the simplest way to approach resistance training is this. All the training variables (like number of sets and reps, weight, set duration, rest duration...) are there for you to test and play with. Similar results can be achieved with many different styles of training, so pick one and stick with it for a while. What you should do is the type of training that makes you happy, because that will keep you in the gym in the long run, and consistency is the key here. The only thing you should worry about, whatever you chose to do, is to find the way to challenge yourself in every training session, and you will see progress.

Stellar content as always. You have a method of comprehensively synthesizing and distilling all important training principals. Your channel is the first one I recommend.

This has got to be one of (if not) THE BEST breakdowns of hypertrophy training basics there is. I've watched a lot of videos and read a lot of forums and studies and none of the info I've seen has been so all-inclusive while also being well informed, backed by science/data, as well as easily understandable. Very well done!

I like to do a 3x8 range and I’ll lift that until I do 3x12 at that weight than I’ll increase weight to a 3x8 range again. Iv done a couple variations of progressive overload but doing this way I’ve experienced no injuries while still being challenged. I think controlling the weight is the most important part for muscle growth. If you do what I say without controlling the path and using a slow speed you won’t see the results you want

Sir, appreciate all of your lessons. Very educational and informative. God bless.

Incredibly helpful, straightforward, intuitive, but most importantly, practical advice here. Thanks a lot for this!

every upload is always a question i've thought about and never found any sort of video on. Truly from the bottom of my heart, thank you FHP. You are helping many like me who struggle with hypertrophy 😅😂

Your channel is an overthinker's heaven. I'm subscribed!

Love this...confirms much of my intuitive approach to lifting.

Great videos put out by this channel.

An Excellent step by step logical presentation

Appreciate you making these science based videos, thank you truly

Thanks for addressing this topic.

This channel is the best out there related to fitness practical tools and science based backed-up exercises. Thanks for spreading so much knowledge. I've started resistance training 3 months ago and all natural, without supplementation and just by following these guidelines and techniques, not trying to ego-lift, going slow and steady i've been growing so much muscle so fast. Thanks. It means a lot! A fan from Brazil.

Fantastic content! Best breakdown of hypertrophy training I’ve seen yet.

I switch it up depending on my overall fatigue & how long it was from my last workout. I'll use a warmup set and gauge if I need a more cardio oriented or strength max lift. Theres so many variables to play with and it's important to know each study has different individuals to test. They could be undertrained and may have not given their all.

Thanks for answering one question I'd always wondered!

Great video. Subbed

Excellent video.

This channel is so underrated

I have a plan where I calculate 6RMs based on the previous session's lift. My final set of any major exercise (not accessory) uses that 6RM for maximum reps, which I record. Load increases and deloading happen naturally using this method.

Thank you for these insights.

Personally this is how I train. If I can hit 12 reps on a given exercise, I’ll increase the weight. For example, for bench press I’ll get 12 reps the first set, 11 reps for the second set and finally 10 reps for the third set then I’ll add no more than 10% weight increase to next weeks bench press. Each set I’m working within 1-2 reps in reserve and rep ranges are between 6-12 reps. It’s actually been working so well for me and almost every week I’m adding weight to each exercise.

Nice... Appreciate the info (y)

I also do monthly cycles. One month with heavy weight 3-4x8 reps 2 min rest. The second month 3-4x15 with 1.5 min rest.

Thank u, you’re research is spot on, plus i have learnt so much from your powerpoints no gimmicks luv it !

Amazing !!

Excellent video!

Thanks for your advice.. 4 months update.. lost 55 pounds 🙏🏻🙏🏻

I used to increase the weight way too early. Ripped a couple of ligaments apart in the process over the last 2 years. My recommendation higher rep ranges and Slow weight increases

I just do 10x3 for pretty much evey exercise, sometimes going to 6x3 if I'm stuck. If I feel like I can increase the load, I do it in my next workout for that muscle group.

I came across an interesting loading technique (forget from where), which gave me good results. Pick any weight and do your exercise in good form to failure on first set. Take note of the number of reps that you got in before failure (let's say you got 20 reps in). Multiply that number of reps by a particular number, like 3 or 5 (so 60 or 100). That becomes your target number of reps to achieve. Start doing sets to achieve that target number, each time getting as many reps in the set as you can (i.e. each set to failure). Break for 60-90 seconds between the sets. It's a very intense but also very quick routine. I think it probably becomes independent of the actual weight that's being lifted because it takes advantage of the inverse relationship between load and reps with the multiplier and gives you the same target time under tension while ensuring hypertrophy through a safe number of train to failure sets.

What I typically do is this: If I return after a break (e.g. sickness) I select a weight for an exercise that I know I can lift for about 15 reps (except for exercises like squats or deadlifts. For these I aim for 12 reps). I then perform three sets, taking each set 1 to 2 reps close to failure. The result can look something like this: 16, 14, 11. Next workout I aim for the average of the 3 sets. In this case 3 sets of 14 reps. I try to increase reps on every set by 1 each training thereby getting closer to failure on the last set and taking the other two sets reasonably close to failure. When I’m able to get 3x15 I increase the load and do the same thing over again. This works well for me, because taking every set to failure I can feel the systemic and nervous fatigue quite a lot. Also it allows for not being crippled by DOMS for days and being able to train the same muscle group after 1-2 rest days again thereby allowing for a 3x/week training frequency.

Just started again 3 months ago, i have been doing a 3 split this time. I have been gaining the strength i had 5 years ago when i worked out 5 days per week, in these months when adding more rest and sleep. I didnt think like that back then and that burned me out completely, now im stronger then ever. To everyone reading this: dont take the gym to seriously, you wont loose 2kg muscles if you wait 48h between workouts, less is more (unless you're on roids)

I've been wondering this.

i think the most important stat for all excercises is how much willpower dose it drain, or even replenish. Both how much will you have for the gym, and how different aspects effect your willpower is different for everyone. If you get bored by resting 5 minutes between sets, you shouldnt do it. You will clearly be just fine with 1 minutes and 4x3 instead in half the total time. If you enjoy your breaks, maybe you even find it calming, and preffer it to finishing faster, or if the thougth if starting another set before you are ready is horrifying. You are just fine doing 7 minutes between sets aswell. Within the bounds of effective training, its all about finding what requires the least amount of willpower, while giving you the results you desire aswel. I belive most people would have the will to workout consistently if they stopped doing stuff other people want them to do when the stuff that is easy and natural for them is almost as effective. The range is realy that big. So many different ways to lift heavy things somewhat close to failure.

Usually try to maximize my reps on a certain weight. Starting with 8 reps x 3 and then building up 10x 3, 12x 3 then switching over to heavier weights starting back at 8 x 3

I believe that the most critical factor to take into account is the *subjectivity* on what constitutes the ideal conditions to generate muscle growth, which means that there’s no precise correlation between loads and hypertrophy. Muscle growth is generally less related to “how much you can lift” and more related to “how challenged your muscle (or muscle group) is when lifting a certain weight with a correct form”. That’s why the best analysis will ultimately always include variables like “number of reps in reserve” and “proximity to failure”, as general indicators.

It has been touted that shorter rest times allows you to bring your muscle to or near failure with less reps on the next set, thus giving you a greater hypertrophic response on less volume of training.

the best channel on this subject ❤

The best advice ive heard is use a weight that is heavy enough so that by rep 8 the exercise is hard and you struggle to get to 12.

When I can do more than 5 reps I increase load lol compound or isolation. I always do backup up sets after the strength sets so I can get 8-15 reps for more accurate form and volume. Occasionally Ill start off with a 20 rep set as a warmup and to not hinder strength too much. Every strength set is around 8-9RPE, might turn it into a superset with a slightly lower weight on curls for example as they curls seem to respond best to a moderate rep range. At the same time I won’t see any further gains if I don’t increase strength with isolations once I adapt to a moderate range. Have achieved both excellent strength and muscle gains. Even as an intermediate I’m making PR’s every session rep or strength. Still gaining muscle at a noticeable rate. After 2 years of training I went from 75kg to 98kg. About half of it is muscle. There was about 6 months before that where I was 85 but had no muscle and was fat and maybe gained 5kg muscle while losing 15kg fat. This is the best way to do it naturally imo. You end up getting less volume but as your strength increases so will volume and so will hypertrophy. Volume will increase in a linear fashion instead of repeating a similar amount of volume most of the time. Once you become very strong and switch to mainly hypertrophy the increased strength will allow you to far surpass the amount of volume everyone else you see in the gym do.

Also slight cheating on reps can increase strength at a significantly faster rate. I’m talking about maybe only 10-20% momentum, maximal power on eccentric and slow concentric. First time doing this with hammer curls I got the greatest bicep and forearm pump of my life despite only doing 4-5 rep sets. I’d recommend doing this only after your technique becomes proficient at a lighter weight and you need to break a plateau.

I found it a lot easier to increase the weight by sometimes doing 1-3 reps set, once you lift that heavy shit your normal weight's 6-12 rep feel so much easier for some reason

I don’t really even keep track of how much weight I use for the exercises. I do a few test reps to gauge if I’m able to do 3-5 sets to failure and roll with it. Keeping track of all that stuff is too much work

I personally increase weight when I am able to do 4 reps at max weight, then those 4 reps should move to 8 reps if I want to continue increase. This also affect on the muscle groups, as for example on back I go the calisthenics way and do pull up variations meanwhile in chest and shoulders I train the powerlifter way. Because of my body type it works perfectly

New year, new max.

When I move up in weight lately, I do two sets at the new weight, then rest and drop the weight to previous, then do one or two more sets depending on feel, and do that until my new weight set hits 15 reps.

Just keep upping the reps from 6 reps to 10 reps per set. I usually do 4 sets. If I can do the exercise for 10 reps x4 sets, I’ll up the weight. For compounds, I train up to 6-7 reps for 4 sets before I up the weight by 2.5 kg.

I do 5x12 for bodybuilding. If I can do set 1 and set 2 for 12 reps each, I increase next session. Set 3,4,5 is just determined by the previous set. I estimate what weight I would need to hit the rep range of 8-12 for set 3,4,5.

i do 3x10. And if every Set hits 10 reps (10 reps is meant as my maximum, not just stopping there) ill put on a plate on 5 kilos. And so on. Thats how i increased Lat Pulldown from 50 to 90 Kilos in half a year

Increases sets. Helps more.

I do 2 sets to failure and resting. Been going up crazy amounts

I go to the gym and have fun. Performance over image for me. End all my intense workouts with a nice run also. The Army could take me back anytime and I'll be ready.

Regarding bench press, I would start off with a weight I could do maybe 3-5 reps with at least, and get my first set of the day (so it approximates my 1RM closely) up to about 13-14 reps, at that weight. I believe in the 5-12 so I think that 13-14 “overkills” it just slightly for some added confidence. Then after hitting 14 reps I would, on bench, add another 20 or do pounds which would put me starting at about 6-8 reps at the new weight. Get that one up to 14 or do reps, and then add another 20. I experimented along my journey by adding more weight now and then, and I believe I found some success in doing so. By this technique I got my bench to 315 1RM from about 155 1RM in about 3-4 months with training 5 or so days a week. I was over focusing on bench however. I am back in the gym for the first time in about 8 years now and I want to apply roughly the same philosophy towards all of my workouts, focusing on the whole body this time.

I go in 3 stages: 1) 5 sets of 8 reps for a new weight 2) 4 sets of 10 reps 3) 4 sets of 12 reps. Been doing this for about 5 years and it seems to work well. Not sure if it's optimal though.

I sticked too long with the same weight. My way to go rn is to pick the weight that i can do 10 or 11 Reps in the first set and in the third set i go down in weight as soon as i cant lift it anymore

I usually do the first set of 12, then increase the weight and do 10, then increase and do 8. If I find that I can do 12 reps of any of the increased weights then that becomes my new starting point.

Depends what you are training for but in my case, whenever I get to the point where I reach failure by the 10th rep, I add some weight. Or I do a harder variation.

While a large rep range might work, it is rarely mentioned the time it takes to do a set of 20 plus reps and how easy those initial reps are. Also, data shows that the more reps you do the closer you need to go to failure since the stimulus is much less. I’ve found that mixing reps ranges from all the way down to 3, up to about 15 creates a great base of strength, and also variety.

What ever the range is be it 5-8 with heavy compounds or 8-12 with mid range stuff or 10-20 with lighter pump stuff when i reach the prescribed mad rep number on atleast most of the sets so on bench 8/8/7 is enough to go up and then i start over

I do 6-10reps The moment i can do 10 reps i increase the weight and bring reps down to 6 and slowly work my way up again

When you can. 🎶tara ram taram pam🎶

IT would be interesting to see how changes in weights/loads affect recovery time and probability of injury.

Amazing video as always. So, if training is on point, you should see progressive overload naturally, correct? In your next session, you will just "magically" become physically able to execute an extra rep which is proof that muscle has been being built since your previous session? In my case I feel like my training is on point, however I am not progressing in terms of weight or reps and I am not sure why. And if I do progress, I sacrifice form, does that still count as overload (is muscle still being built)? Thank you

This video is extremely helpful! Quick question i havent really been able to get answered. What about the number of sets, when (if ever) should those increase? If I can do say 3 sets of 10 bicept curls with 25 lbs ending a week what makes more sense, to increase the reps, the weight or the number of sets? Is there a benefit to more sets at lower reps vs more sets with higher reps?

If I can make 8 reps twice(on different days) I take a new set with a higher weight. If I can make 9-10 reps 1x I take a higher weight at the same day...benchpress +5kg ,legpress +10kg, everything else 2,5kg free-weights or the next higher dumbbell or 1 plate in any cable pull...

This was a great insightful video. But there's a topic that wasn't discussed that made me wonder if this is the reason of why I can't progress só much on my trainings of full body workout. The composition and % of type of fivers. Would this afect this type of training?

For me this is simple, im training from 8-12 reps most of the time, and when exercise with same weight gor higher 18 reps, then i increase the weight.

depending on the exercise, i like to do 5 reps heavy where 5-6 is max, 5 reps at my current 8~12 rep range, then 5 reps light (20+ reps) and do those 3 X 5 reps for 1 set, 4 times. i find myself training to failure more consistently with this set up. of course, i make sure my form and technique are correct for every rep.

Most research suggests that between 5 to 30 or even 5 to 35 reps is the effective hypertrophy range. 20 is surely too low a number. As far as doing more sets with short rests, the key here is that you NEED to do those extra sets to get the same results in the same amount of time as doing fewer sets with longer rests. If you do the same number of sets, comparing a shorter short rest workout with a longer long rest workout, you will see more hypertrophy with the long rests. This is easy to understand as each individual set will allow higher loads / rep numbers before reaching failure. The most important thing is to go to failure or very close to it on every set. Research says within 3 reps of failure, although it can be very difficult to reliably do so.

as soon as you manage to lift the weight properly and can easily make 10 reps i increase the weight untill i get the reps out of the next weight. aslong as its controlled and feels right you`re fine

I find it very hard to track load on rep ranges. Going from 8-12 to 15 is really hard once you're past the beginner stages. Hell, increasing even one repetition is hard, plus, it's not a really efficient way of tracking anyway. With weight increase you don't have all of these issues. You can increase from as low 2.75 pounds and it's something really eaylsy to track and be consistent with.

Any thoughts on ramp sets? Increase load every set?

What is the appropriate way to rest while doing a single leg or single arm exercise? Option A: 10 reps on the right leg, no rest, then 10 reps on the left leg? Option B: 10 reps on the right leg, 1-3 min of rest, then 10 reps on the left leg? Option C: Just enough time in between legs to catch my breath (20 seconds)? I reach failure on the second leg a few reps earlier than the first leg and I'm curious if this is an indication that I'm doing it wrong. I assume the answer involves something with aerobic/anaerobic. What actually causes a muscle to reach failure?

When should you change your training program / exercises?

I usually stay on the 12-15 rep range and even go up to 20 for isolation exercises cuz I like to feel the "pump" after and its safer since lighter weights are used and for compounds I usually do sets of 6-8 and even 10 for higher volume days and with lighter loads means my joints will get rest from the heavy weights

When ever i want to push through a plateau I do drop sets.... I lift a new weight never lifted before until failure (usualy 2 to 3 reps) and then drop set down to failure... by the next time i hit the gym im pushing that new weight like its nothing.

So do you recommend the use of a spotter to try lifting a wright you cant lift on your own...😮....?...

11:15 I have 250g plates. I can add just 0.5kg per dumbbell

If you have a well structured program, youll usually test your max at the start, stick to the plan for 6 to 10 weeks, repasses your max and start over. Your tendons won’t agree with increasing the weight everytime you can hit a weight for 3 sets of 12. Especially for hypertrophy, I don’t think it’s the way to go. Heck look at Frank Zane physique, he was notable for training with light weights and he had achieved what is in my book a top 3 physique ever.

1:45 what are these “many other practical issues” that you speak of?

i am 70 years old, and start bench press 6 months ago( first time in my life that do any training). i was doing 5 set x 6 reps with 35 kilos. now i do 5 sets 15 reps 65 kilos, 5x15 70 kilos, 10x15 75 kilos 10x15 80 kilos and 3-4 x15 85 kilos. i live and train alone, my bar have no place for more weights. what i can do to continue getting better using the same weights? i practice every second day and relax 2-3 minutes between sets

If you prefer getting stronger, opposed to bigger, check out Andy Gaplin.

👏🏼👏🏼👏🏼👏🏼👏🏼

Sir what would be better to go with straight weights or Pyramid weights?

3x6 + 5# is possible for me

Not sure if I missed it but one thing I’ve never really quite understood is how does progressive overload apply to subsequent sets for that exercise? Using weight increase as an example within 8-12 reps, if I’m able to hit 12 reps on the first set and 7-8 on the second and third sets, should I at least try to hit 12 on the second set next time? I’ve just never really understood how to program anything other than the initial set, because at a certain point, the first set will become too easy when working with the same weight, but if I can’t even hit the rep floor on the following sets, should I keep working with the same weight? Like should I try for 8-12 on the first set, then just use the following sets until failure until I hit my desired rep floor, which would be 8?

Is there any research for comparing time under tension? Not all reps are created equal and one can perform a rep at various cadences.

What should i do if my 3 sets look something like 16-11-8. Should i stop at 12 the first sets? Then only go to failure on the last set? I dont get how people can naturally reach 12-12-12

Great discussion. It reinforces the idea that strength building must come before body building. A lifter's strength increases over time, which means the lifter will be able to do more reps over time. If someone starts with 12 reps to reach failure, it will eventually take 25 reps to reach failure, and that's because of increases in strength. Unfortunately, this can get very boring. The fact that someone can do more reps is a signal that the weight needs to be increased. That way, failure can be reached again with fewer reps, and the workouts will once again be less boring. That's what progressive resistance entails -- increasing the weight in order to reach failure at fewer reps -- and it starts with strength building first. I agree that injury is an exception and might dictate greater reps vs. heavier weight, plus strength-training follows a different path from strength building for hypertrophy.

What's the background music's name?

How do complete each set close to failure tho? If my first set is completed at close to failure, I won’t be able to complete my next sets

Move heavy stuff, get muscles.

Critique my method since I’m a noob. I go twice a week, have seven things I do in a circuit for three sets total. First set is 8 reps at 50% final weight, second set 8 reps 75% final weight, last set I go to failure at final weight and if I can do 15 or more reps, I increase final weight. What do y’all think? Should I be doing this differently?

When you can do 4 sets of 12. Move to a higher weight that makes it difficult to do 6-8, and work your way up. Welcome!

Muscle growth vs strength increase - Who wants big muscles without being stronger?