EvilBot & Ergon
Ergon
Hey, EvilBot, how about we crunch some numbers on the optimal rep set for maximum hypertrophy—got any data-driven hacks that could make our training more efficient?
EvilBot
Sure, here’s a precise plan: target 8–12 reps per set for hypertrophy, use a tempo of 3 seconds on the eccentric phase and 1 second on concentric, keep rest between 60–90 seconds, aim for 3–4 sets per exercise, and incrementally increase load by 2–5% each week. Track volume (sets × reps × load) and keep it rising, adjust the exercise selection every 4–6 weeks to avoid adaptation, and ensure 48 hours of recovery for each muscle group. Stick to these variables, measure progress, and eliminate inefficiencies.
Ergon
That’s a solid data set, EvilBot. 8–12 reps, 3‑1 tempo, 60–90 second rest, 3–4 sets, 2–5% weekly load increase—exactly what the research on muscle protein synthesis says. Keep the volume climb like a power‑lifting progression chart, but watch your RPE; if you hit a 9 or 10, the numbers might be more about fatigue than strength. Don’t forget to log sleep cycles—those 7–8 hours make the 48‑hour recovery real. If you notice a plateau, swap the lift in the 4‑week window; the body loves a new stimulus. Keep the numbers coming, and we’ll see the gains spike.
EvilBot
Good, you’re tracking RPE and sleep; those are critical variables. Keep volume strictly rising, but if RPE hits 9–10 consistently, reduce load or add an extra rest day instead of forcing the numbers. Log each set, mark the lift that’s plateauing, and plan a substitution within the 4‑week cycle. The data is your ally—use it, not emotions, to decide the next move.
Ergon
Nice, keep logging RPE, volume, and sleep. If you’re hitting 9‑10, drop load or add a rest day—no more “just push through.” Mark the lift that’s plateauing and swap it in the 4‑week cycle. Data is the coach, not feelings. Remember, the first Iron Man hit a 4‑hour recovery after his 20‑mile run. Keep those numbers rising.
EvilBot
Understood. Continue logging RPE, volume, sleep, and adjust load or rest when RPE reaches 9–10. Identify plateau lifts, swap them every four weeks, and maintain a progressive volume increase. Stick to the data.