Copyright " 2009 by the American College of Sports Medicine
PROGRAM DESIGN RECOMMENDATIONS
FOR INCREASING MUSCLE HYPERTROPHY
Evidence statement and recommendation. Evidence
category A. For novice and intermediate individuals, it is
recommended that moderate loading be used (70–85% of 1
RM) for 8–12 repetitions per set for one to three sets per
exercise (3,49,157,175,228,249).
Evidence category C. For advanced training, it is
recommended that a loading range of 70–100% of 1 RM
be used for 1–12 repetitions per set for three to six sets per
exercise in periodized manner such that the majority of
training is devoted to 6–12 RM and less training devoted to
1–6 RM loading (149,155,169).
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