Here's a GPT-3 summary because the SNR is low in this article: SUMMARY: This article discusses optimal program design for bodybuilding by examining the evidenc

Here's a GPT-3 summary because the SNR is low in this article: SUMMARY: This article discusses optimal program design for bodybuilding by examining the evidence behind rest intervals, training frequency, and training intensity. The article concludes that while traditional bodybuilding bro-wisdom may suggest short rest periods, training a muscle once a week, and sticking to a hypertrophy range of 6-12 reps, the evidence shows that the best program design is dependent on the individual. Rest intervals should be taken according to the individual's needs, with longer rest periods generally being beneficial for muscle growth; training each muscle at least twice a week is recommended for maximum muscle growth; and training intensity should focus on achieving total volume rather than sticking to a hypertrophy range, with a wide range of rep zones potentially being beneficial for muscle growth. Training to failure is not necessary for muscle growth, as the same results can be achieved with submaximal training.