What does it take to build muscle? Ask a dozen people and you’ll probably get a dozen different answers. Some will tell you the secret is protein powder and nutritional supplements, while others swear the only way to get big is to spend hours doing countless reps and sets of every exercise imaginable.
A new meta-analysis cuts through all the noise and opinions to uncover the real data-backed answers. The findings will likely surprise you and may even change how you do your workout.
How to optimize your training for muscle mass and strength
Building muscle mass and increasing strength are related but distinct goals. A recent meta-analysis examined the most effective training methods for each goal. The findings can help you optimize your workouts, whether you want to get bigger, stronger, or both.
Key takeaways
Muscle size vs. muscle strength
Muscle size refers to the physical size of your muscles (the amount of muscle tissue). Muscle strength is your ability to produce force with those muscles (lifting heavy weights). While related, size and strength aren’t always proportional. You can be very strong without huge muscles, or vice versa.
The meta-analysis found:
Proximity to failure matters more for size, while absolute load lifted matters more for strength. However, in practice, training for one goal also produces gains in the other.
What are RIRs? (reps in reserve)
RIR (Reps in Reserve) measures how close you are to failure during a set. It’s the number of reps you could have done before hitting failure.
For example, let’s say you’re doing bicep curls. You could do 12 reps max, but you stop at 10. Those 2 reps you didn’t do are your RIR.
So if your goal is strength, you might curl a heavy weight but stop at 8 reps when you could have done 12. That’s an RIR of 4. If you want to build muscle, you might use a lighter weight but do 10 reps, stopping just 1 or 2 reps shy of failure. That’s an RIR of 1-2.
A rep, short for repetition, is one complete motion of an exercise. Let’s say you’re bench pressing. You start with the barbell on your chest, then push it up until your arms are straight. That’s one rep. When you lower the barbell back to your chest, that’s the start of the next rep.
Repetition ranges
The classic recommendation of 6-15 reps per set holds true as an effective range for improvements in size and strength:
Any rep range can work, but this moderate range tends to be efficient and practical for hitting an adequate volume for muscle growth while still using weights heavy enough to drive strength adaptations.
Full-body training
You don’t need a complicated routine to make significant progress. Lifters can make excellent gains in size and strength with a simple full-body routine consisting of:
This covers all the major muscle groups. Aim for at least four work sets per muscle group per week, but more is often better. Gradually increase weight over time.
1. How to do leg press
2. How to do pullups
3. How to do benchpress
Consistency beats any advice
The details matter less than showing up and putting in the work consistently. Real results come from sustainable habits practised over months and years. Find a routine you enjoy that fits your schedule, eat enough protein and calories, and focus on getting a bit better each workout. That’s the key to long-term success.
Conclusão
Focus on the fundamentals. Lift close to failure for size, use heavy weights for strength, and above all else, be consistent. Pick a simple routine built around proven compound lifts and show up.
Deixe comentários sobre isso