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.

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.

To get stronger, focus on progressively increasing the loads you move; for hypertrophy, aim for localized, intense muscle contractions, and moving weights in the 30% to 80% range of your one repetition maximum is the most beneficial for muscle hypertrophy and strength.

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.

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

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

Most people should aim for 5 to 15 sets of resistance exercise per week per muscle group to offset declines in muscle strength.

You should rest between sets until your cardiovascular system is mostly recovered, you feel strong again, and your synergist muscles are not limiting your performance. If your target muscle is ready to perform at least five repetitions, then it's time to go again.

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.