Leg days Here’s what the research tells us — and how to apply it. The science side: • For hypertrophy (muscle growth), moderate loads (~60-80% of 1RM) in the ~8-12 rep range are optimal. • Recent meta-analysis suggests an effective weekly volume for a muscle like the quads is in the ballpark of 12-20 hard sets per week for many lifters; beyond that, benefits may plateau. • Another review points out that at least ~10 sets per muscle group/week is a minimum threshold to aim for. • For lower body,
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