Muscle growth needs more training volume than pure strength work. Research suggests 10–20 working sets per muscle group per week drives good growth for most people. Moderate loads at 8–15 reps let you accumulate enough total work without draining yourself between sessions.
Key principles
1Volume is the key: aim for 10–20 working sets per muscle group per week, ideally split across two training days
2Moderate weight and more reps: 8–15 reps per set is the range that produces the most growth for most people
3Lower the weight slowly — a 2–3 second eccentric increases tension on the muscle and grows it better than dropping the weight
4You still have to add load over time: more weight, more reps or more sets — otherwise the muscle has no reason to grow
5Eat enough protein: 1.6–2.2 g per kg of bodyweight per day is well documented for building muscle
6Train each muscle group twice a week — higher frequency beats cramming everything into one day