What muscular training goal requires both neural and hypertrophic adaptations?

Strength

Hypertrophy

Endurance

The optimal approach to strength training as an intermediate or advanced lifter consists of training in what repetition range?

2 – 5

3 – 6

6 – 10

Strength training occurs optimally in a _______ fatigue environment.

Zero

Low to moderate

Moderate to high

To train for hypertrophy which of the following is optimal?

Within week variation of muscles and movements

Frequent practice of target movements within-week training

Technique only training sessions

Hypertrophy training occurs optimally in a ___________ fatigue environment.

Zero

Low to moderate

Moderate to high

Which of the following is not a compatibility between strength and hypertrophy training?

Both require frequent training 2 – 4 times per week

Both require hard 3 – 0 reps in reserve (RIR) training

Both require high volumes of training

What is the reason for an increase in 1RM even when beginners perform up to 30 repetitions?

An increase in cross-sectional muscle

The high volume leads to metabolic stress and increases muscular strength

Low force repetitions over time build strength

What is the key reason why there is no best strength/size program?

Strength and size gains can only be achieved through high-intensity interval training

Each program can yield mostly growth, mostly strength, or some tradeoff in between

Only advanced athletes can benefit from strength and size programs

What is the recommended approach to balance strength and hypertrophy training for optimal gains?

Train strength and hypertrophy simultaneously to ensure balanced growth in both areas

Train for strength and hypertrophy separately, alternating between the two over different mesocycles

Focus solely on strength training, as it can preserve all hypertrophy gains

When using the phasic approach and alternating mesocycles between strength and hypertrophy, what is the best repetition range to use during the hypertrophy cycle?

5 – 10

10 – 20

20 – 30