How to Lift For Hypertrophy (Muscle Growth)
If you're looking to burn fat and build muscle, I suggest training in this phase a majority of the time. In this phase, your program should consist of high volume (heavy weight) and minimal rest periods to cause cellular changes to increase the size of your muscle. The rep and set range will be: three to five sets of six to 12 reps at 75 to 85 percent of your one-rep max. If your one-rep max for barbell back squats is 100 pounds, you should be lifting anywhere between 75 and 85 pounds. The rest period between sets in this phase is anywhere from zero to 60 seconds.