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It is often assumed that every adaptation dissipates at the same rate during detraining. This is not true. We can see from this study that muscle hypertrophy dissipates much faster than many other adaptations that contribute to strength gains.

The weekly net stimulus model suggests that full body programs are unbeatable even when compared to the very popular upper-lower split routine.

People often ask on social media whether one set can be enough to stimulate hypertrophy. Here, we see confirmation that indeed it can and does cause muscle growth. And when done twice per week, this type of low volume program can be quite effective.