Hypertrophy can be stimulated through a broad repetition range of 6 to 30 repetitions, with a recommendation of 10 sets per muscle group per week, emphasizing high volume and going to failure or beyond to stimulate growth.

You can build muscle strength and hypertrophy with weights ranging from 30% to 80% of your maximum, not just heavy weights.

To improve muscle hypertrophy and strength, you can use specific aspects of muscular contraction without necessarily lifting heavy weights.

Generating isolated contractions is key for muscle hypertrophy, while strength training focuses on moving weights as a system.

For hypertrophy, target rep ranges can vary from 5 to 30 repetitions, with the key being to challenge the muscle close to failure.

The amount of weight you choose should allow you to lift it with good technique for 5 to 30 reps, close to failure, to effectively stimulate muscle growth.

Training to failure can lead to greater muscle growth but also increases fatigue significantly, so it's important to balance intensity and recovery. Going from some number of reps in reserve all the way to failure in a single mesocycle is a good practice for many, but not required; you can go two or three reps in reserve as long as you do enough sets to achieve close to ideal hypertrophy outcomes.

Approximately 80% of resistance training should be below failure, with 20% at higher intensity to maximize benefits without causing damage.

A good muscular endurance training protocol involves performing three to five sets of 12 to 100 repetitions, focusing on exercises like pushups and pull-ups to build the ability to perform work repeatedly over time, with concentric movements and 30 to 180 seconds of rest in between.