Mixed

Systematically manipulating resistance training variables (load, volume, contraction type, rest intervals) does not produce greater muscle hypertrophy than a standard progressive resistance training protocol in trained young men, despite generating higher total training volume and slightly greater acute myofibrillar protein synthesis.

If you are a trained individual, you do not need to constantly vary your resistance training variables (like load, volume, or rest periods) to maximize muscle growth. A standard progressive resistance training program, performed with high effort (to failure), is just as effective for hypertrophy as a complex, variable program. Focus on consistency and progressive overload rather than frequent changes in exercise selection or parameters.