What An Evidence-Based Hypertrophy Training Program Looks Like
Bodybuilding Coach Joe Bennett has trained everyone from beginners to Olympia champs. While research isn’t his forte, he’s no total meathead either, blending science with real results. “I’m all about balancing both,” says the evidence-based trainer.
Bennett recently spilled his world-class training tips to maximize muscle gains.
Joe Bennett’s Muscle Gains Guidelines
Bennett believes the more your training aligns with these guidelines, the better your results.
- More Frequency is Better
- 3-4 Exercises Max
- Exercise Selection/Sequence Matter
- Prioritize Mid-Full Length R.O.M.
- Train Close to Failure
- Balance Stimulus and Fatigue
- 1-16 Sets, 5-20 Reps
- Don’t Rush Sets
- Use Intensifiers Sparingly
- Prioritize Lagging Muscles
Bennett discussed many details, the most key of which are summarized below:
[Related: Which Fitness Influencer Has the Best Training Program?]
Train Muscles Often with 1-3 Exercises
Muscle growth corresponds with training progression; hence, consistency is key. How frequently should you train a body part? Bennett suggests training a muscle as soon as it recovers, generally 48 to 72 hours after a workout.
Full-body workouts and body part splits work, but the latter is more versatile. The fewer exercises, the better. Moreover, Bennett insists most people only need 1-3 exercises per muscle per workout. The key is quality sets, regular progression, and movement variety.
Exercise Selection and Range of Motion
You might have heard that “a curl is a curl” and incline presses are bro science, but muscle research argues the opposite. Incline presses grow upper pecs best. (1)(2) Moreover, stance, grip, and technique all influence hypertrophy.
Range of motion (ROM) also seems to drive growth, with several studies showing significantly more gains when a muscle is stretched under load. (3) However, other data shows partial reps are similarly beneficial. (4) Bennett favors reps in the mid and lengthened positions but still encourages full ROM.
Train Close to Failure
Bennett advocates pushing sets close to one’s limit, maximizing stimuli via controlled fatigue. “The reps get slower the closer you get to failure,” he highlighted, suggesting slower reps optimize muscle engagement. A 2024 meta-analysis of 214 studies indicated muscle size increases when reps are performed closer to failure. (5)
Bennett stressed balancing stimulus and fatigue to avoid diminishing returns, “Too much fatigue will reduce the ability to produce stimulus,” he noted. Pushing too hard isn’t ideal for everyone, but he warns not to use that as a crutch, as people often underperform.
Ideal Sets, Reps, and Rest Ranges
There isn’t a one-size-fits-all approach to an optimal number of sets and reps. “Test different amounts [of volume],” Bennett advised. Good technique is critical, “One rep, depending on [how it’s performed], can literally be 10 times different from one person to the next.”
Bennett recommends 1-16 sets of 5-to-20 reps for each muscle per week for most exercises, sometimes higher volume for quads, glutes, and delts. “As little as possible to produce maximum results,” Bennett asserted.
Does it matter how long you rest between sets? “Nothing indicates longer rests are bad,” Bennett assured. So, take as long as needed to find a good balance.
Are Intensifier Techniques Effective?
Techniques like drop sets and supersets increase exposure to muscle tension, but do they offer benefits over straight sets with rest between sets? Bennett doesn’t think so beyond saving time, “There’s no magical benefit,” he claimed, which aligns with research. (6)
Prioritize Weak Points
Exercise order matters if you’re aiming for a balanced physique. While training larger body parts first is common, Bennett suggests prioritizing smaller muscles when necessary, a science-backed strategy to prevent muscle imbalances. (7)(8)
Avoid synergistic muscle pairings like triceps before chest, as this could limit pressing strength.
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References
- Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.
- Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. PMID: 32922646; PMCID: PMC7449336.
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
- Pallarés, J. G., Hernández-Belmonte, A., Martínez-Cava, A., Vetrovsky, T., Steffl, M., & Courel-Ibáñez, J. (2021). Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian journal of medicine & science in sports, 31(10), 1866–1881. https://doi.org/10.1111/sms.14006
- Robinson, Z. P., Pelland, J. C., Remmert, J. F., Refalo, M. C., Jukic, I., Steele, J., & Zourdos, M. C. (2024). Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports medicine (Auckland, N.Z.), 54(9), 2209–2231. https://doi.org/10.1007/s40279-024-02069-2
- Sødal, L. K., Kristiansen, E., Larsen, S., & van den Tillaar, R. (2023). Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports medicine – open, 9(1), 66. https://doi.org/10.1186/s40798-023-00620-5
- Nunes, J. P., Grgic, J., Cunha, P. M., Ribeiro, A. S., Schoenfeld, B. J., de Salles, B. F., & Cyrino, E. S. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European journal of sport science, 21(2), 149–157. https://doi.org/10.1080/17461391.2020.1733672
- Simão, R., de Salles, B. F., Figueiredo, T., Dias, I., & Willardson, J. M. (2012). Exercise order in resistance training. Sports medicine (Auckland, N.Z.), 42(3), 251–265. https://doi.org/10.2165/11597240-000000000-00000
Featured image: @hypertrophycoach on Instagram
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