How Should You Train to Build Muscle? What the Research Says

Train each muscle with about 10 or more hard sets a week, using weights you can lift for roughly 6 to 30 reps taken close to failure. Rest two minutes or more on big lifts, add weight or reps over time, eat enough protein and sleep. Heavy and lighter loads both build muscle when the sets are hard.

I train clients at V-Fit Gym in Houston and online, and these are the principles under every program I write.

How does your nervous system drive muscle growth?

Every rep starts in your nervous system. Your brain sends the signal, nerves in your spinal cord pass it to your muscles, and the muscle contracts. Your body recruits small, low-threshold motor units first and adds bigger ones as effort rises. That is why the last hard reps of a set matter: they are when the most fibers are working.

How heavy should I lift?

You have a wide range. In trained men, heavy loads (8 to 12 reps) and light loads (25 to 35 reps) taken to failure built similar muscle, while heavy loads built more maximal strength (Schoenfeld et al., 2017). I program most work between about 30 and 80 percent of a one-rep max, with the heavier end for compound lifts and lighter for isolation.

How many sets should I do per week?

More sets tend to build more muscle, up to a point. A meta-analysis found a dose-response: 10 or more weekly sets per muscle produced more growth than fewer (Schoenfeld et al., 2017).

• To maintain: about 5 sets per muscle a week
• To grow: about 10 to 15, adjusted to your level and recovery

How long should I rest between sets?

Longer than most people think on big lifts. Three-minute rests led to more strength and muscle than one-minute rests in trained men (Schoenfeld et al., 2016). I use two to three minutes on compound lifts and 60 to 90 seconds on isolation work.

Do isolation exercises matter?

Yes, for filling gaps. Compound lifts build the base. Isolation work such as curls, lateral raises and leg curls adds volume to muscles that the big lifts miss. Focusing on the muscle working, rather than only moving the weight, helps on these.

Should I train explosively?

If you want speed and power, yes. Moving moderate loads, around 60 to 75 percent of your max, as fast as you can with good form trains your nervous system to produce force quickly. I add it for athletes and anyone who wants to stay quick with age.

How do I know whether to train hard today?

Check simple signs: how you slept, your mood, soreness and whether warm-up sets feel normal. If your warm-ups feel much heavier than usual, cut the session’s volume or make it a lighter day.

What else helps or hurts muscle gain?

• Protein: about 0.7 to 1 gram per pound of goal body weight a day. See how to figure out your protein needs.
• Creatine monohydrate: 3 to 5 grams a day is well studied and safe for healthy adults (Kreider et al., 2017).
• Avoid ice baths right after lifting. Cold water immersion after strength sessions reduced long-term muscle and strength gains in one study (Roberts et al., 2015). Use cold on rest days if you like it.

What should you read next?

Read muscle building essentials and 4 workout myths I’m tired of hearing. To work with me, start with the XPL quiz, which is my intake form for every client, then see coaching options and pricing.

Written by Zavier King, personal trainer in Houston and online coach at XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach.