Hypertrophy Guide | Back | JTSstrength.com

Summary by Krater

Dr. Mike Israetel outlines basic hypertrophy programming principles for back training, covering training volume metrics like MV, MEV, MRV, and MAV, as well as frequency, intensity, variation, and range of motion.

From the video

Answers: How do I program my back workouts for maximum hypertrophy?

• back hypertrophy training
• minimum volume
• minimum effective volume
• maximum recoverable volume
• maximum adaptive volume
• training frequency
• training intensity
• back exercise variation
• range of motion

Exercises

• barbell row · barbell
• one-arm dumbbell row · dumbbell
• pull-up · pull-up bar
• lat pulldown · cable machine

What it concludes

• Minimum volume for back maintenance is about 8 sets per week.
• Minimum effective volume for back growth is about 10 sets per week.
• Maximum recoverable volume for back is generally around 20-25 sets per week.
• Maximum adaptive volume for back is between 14 and 22 sets per week.
• Back training frequency should ideally be 2 to 4 times per week.
• Training intensity for back hypertrophy is best between 6 and 20 reps per set.