Performing five to fifteen sets per week of resistance exercise in the 30% to 80% one-repetition maximum range stimulates muscle hypertrophy.

“Perform anywhere from 5 to 15 sets of resistance exercise per week, and that's per muscle, and that's in this 30% to 80% of what your one-repetition maximum. That seems to be the most scientifically supported way of offsetting any decline in muscle strength if you're working in the kind of five set ”

Building muscle is a metabolically demanding process that requires taking an approach of training to failure to force the body to make a change.

“I am a big believer in performing our sets to failure. Not because I think that absolute failure is 100% necessary, but it's the only objective end point for you and I to speak the same language here.”

During the first few years of consistent, quality strength training, the most effective way to build muscle is to focus on getting stronger.

“If you're getting started now or if you're relatively new for the first few years of your of consistent strength training, okay, so not the first few years of I go to the gym on and off, but like the first few years of really doing it consistently and right. Okay, the best possible way to build musc”

A conservative calorie surplus combined with high protein intake and consistent strength training is the most effective way to build muscle without gaining significant body fat.

“So, if you were averaging, you know, 2,000 calories, now you need 2,300 calories a day. And that's your new target. And that's going to put you in this kind of lean bulk uh category. This seems like uh for some people, they think it's so it's a lot. And if we're if we're pairing this with a weight t”