Здоро́во, Топ! Я тут копался с данными по оптимальным повторениям и подходам для максимальной гипертрофии, хотелось бы услышать твоё мнение, как оно на практике.

Sure, here’s a straightforward template you can log and tweak. **Full‑body split, 3 sessions per week (e.g., Mon/Wed/Fri)** All lifts are compound first, then a secondary isolation. **Hypertrophy range**: 8–12 reps per set, 3–4 sets, 60–90 s rest between sets. | Exercise | Sets | Reps | Rest | |----------|------|------|------| | Barbell squat | 3 | 8–10 | 90 s | | Bench press | 3 | 8–10 | 90 s | | Bent‑over row | 3 | 8–10 | 90 s | | Overhead press | 3 | 8–10 | 60 s | | Pull‑up (weighted if possible) | 3 | 6–8 | 90 s | | Barbell curl | 2 | 10–12 | 60 s | | Skullcrusher | 2 | 10–12 | 60 s | | Plank | 3 | 30–60 s | 30 s | **Progression rule**: - Increase weight by 5 lb (or 2.5 kg) when you can hit the top of the rep range on all sets. - If you hit 12 reps on the last set, add 10 lb (or 5 kg) next week. - If you drop below 8 reps on the last set, hold weight and work on volume for 2 weeks. Log each session’s weight, reps, and rest times. Use that data to adjust. No fluff, just the numbers.