Just done reading your article- https://www.t-nation.com/training/single-best-muscle-building-method
It has opened my eyes in how to gain optimal hypertrophy and has cleared my mind with how I should treat isolation exercises that I do, especially with how to determine your weight used where its more on how you feel the targeted muscle vs maximum weight. Also, the fact that reaching failure is the trigger for hypertrophy, not the weight used, taking the pressure off the mind set of trying to lift more each session.
Just on your recommendations for my biceps and triceps, you have suggested 6 x week using a couple warm up sets then 1 set to failure. Within the article, it found- ‘In the study, having three “failure triggers” caused more hypertrophy than having only one failure trigger. And as long as you had those triggers, the hypertrophy was the same regardless of the weight lifted.’
So, you mentioned ‘Three sets seems to be best for an exercise.’ How do you work out what’s the best amount of work per session along with frequency?
Using your 6 x week of 1 set to failure, would doing 3 sets to failure 6 x week be too much? Again, using the 6 x week amount, would 2 sets to failure 3 x week be best or 3 sets to failure 2 x week be best?
What is the ultimate formula for frequency and amount of failure sets per session per muscle for optimal hypertrophy per week, for instance for biceps and triceps?
Thanks for the help and enjoying reading and learning from your articles,