There is really not one that is the fastest and most productive. You can have a number of people following the same program but each one will react differently to that same program. I have clients who gained muscle mass by doing higher repetitions and less rest, while others gained when they followed the traditional heavier weights and less reps with more rest between sets. And don’t forget the diet part since this is the most important factor when it comes to muscle gain. I’m sure others might have different experiences with this subject and it will be interesting to hear them.
Hi Melissa, I’ve been seeing more in recent articles referencing Daily Undulating periodization and its benefits for hypertrophy. Personally I prefer this mode over some of the others and have seen good results with it. See Idea article “Is There a Best Repetition Training Zone to Optimize Hypertrophy With Undulating Periodization?” Which saw significant results in previously trained individuals using 2 different repetition models of DUP.