Hi Jordan (and BBM),

I posted about this topic a few days ago and haven’t been available since, so the topic got closed. I had a followup question. I apologize if you don’t want to talk about it again, and if so please ignore.

Got it. I thought it was 30% of 1RM for some reason…

As for the last sentence - yes, of course.

But then I wonder, if the effective range for hypertrophy is ~8-15 (or ~4-30), how would one keep increasing volume over time? Of course there’s always sets and frequency and even new exercises, and those can be increased. But, I guess that what I’m wondering is, are those the things that will need to be increased for continued muscle growth after a certain amount of them has been milked? (I get that the intensity must be increased as well, since as one gets stronger the effective rep range will come at a higher weight!)

If one begins their training with e.g. 3x8 in a certain exercise, and keeps raising the weight, then the intensity increments will become impossible at a certain point, say 10 weeks in, DUE to their body now being adapted to that VOLUME (which is why the LP stops working after a while); at which point the trainee may begin doing 3x10; and some weeks/months later 3x12; … all the way up to 3x15 (or 3x30).

At that point, when one has reached the upper end of the effective (hypertrophy-inducing) rep range, is it about increasing sets and frequency (if volume is the goal)?; OR, should one drop the reps somewhat i.e. decrease volume, and increase the weight, in order to detrain the body for a while, and then repeat the cycle? **Basically, when one has exploited the hypertrophy potential of a certain amount of volume (e.g. 3x15), is increasing the volume the only way to increase hypertrophy? Or should one drop volume to detrain the body a bit as to trick it to then experience a previous amount of volume as novel?**

**TLDR (the question in as concise a form as I can muster)**

…So, if one starts with e.g. 3x8 and increases the weight every workout until it stops working; then drops the weight a bit and does 3x10 and increases the weight until that stops working; … all the way up to 3x15. **What then?** Does one simply increase sets and frequency (and/or add exercise variation)? OR, should one then go back to 3x8, but now at a signficantly higher weight since one is now much stronger, and repeat the cycle until one gets to 3x15 again but with a much higher weight due to the now greater strength? This latter cyclical method feels as if it makes sense, albeit not upon further thought, since **going back to 3x8, after having done 3x15, of course represents a drop in volume, which should decrease muscle size; or is that indeed the intention, as to trick the body into experiencing 3x10, 3x12, and 3x15 as high volumes once again?** … **that would seem reasonable, but so would the idea that one should never go back to a lower volume, but only reach for a higher one.** So basically, which one is it (or which of those two very UNnuanced alternatives is closer to the truth)? **Detraining in order to trick the body into thinking that 3x15 is a lot of volume once again, or only ever increase volume in the form of sets, frequency, and exercise variation?**