“First Set Hypertrophy”.

As entailed by Mike Mentzer in his Heavy Duty exercise protocol, hypertrophy merely should be achieved in first set. First set of any exercise should be as heavy as possible and as much repetitions as possible. This is a bit liable cause the energy level and enthusiasm is pretty high at that time. If you go on doing first set hypertrophy type of exercise in a circuit covering all muscles and muscles groups you will finish wholesome workout session within 20 minutes. This sounds a bit awkward. If you feel you have to add time to make an hour workout session, you can try your best to use even heavy weight in next sets with keeping repetition range 6-10 if more than that is not possible. If you lose your energy then try drop sets. It’s antagonistic that you first do over 2 -3 types of warm up exercises for each muscle and muscle group before going heavy duty using light weight and doing more repetitions cause you felt easy, and thus stretched out or have fatigued your overall muscles fibers, hypertrophy cannot be achieved instead you will drive your body to opposite direction of achieving hypertrophy. Actually, doing pretty much repetitions using highest weight with full energy and enthusiasm in a single set has already have brought needed hypertrophy inside muscles. This has been called as high intensity training by Mike Mentzer. Doing warmups and then achieving progressive overload will not help in muscle hypertrophy cause you have fatigued your muscles already in your warm ups and progressive exercise load after that seems unproductive. This is a reason why people say they are doing exercise prominently and regularly from last couple of years but they don’t see expected results. The reason behind is the same - “they undergo through progressive overload and drop sets and as muscles has already been fatigued thus workout after that proves to be unproductive.”