By Jonathon Stavres PhD, ACSM-EP-C In order to increase muscular hypertrophy, the NSCA recommends performing three or more sets of 8-12 repetitions of 67-80% of a 1RM with 30-90 seconds of rest.
Is Total Body Training the best training?… YES!
By Gabe Sanders PhD, NSCA-CSCS In addition to cardio, you should work your total body by strengthening your legs, back, chest, shoulders, and abdominals. Then at the end of your workout, stretch your muscles for a complete total body workout.