The repetition continuum is a useful concept when designing training programs for muscle building. Stimulating muscle growth requires performing weight training exercises … See more

In all cases, the weight must be heavy enough that performing much more than 20 reps is … See more

As mentioned, muscle building is specific to the muscle being worked. For example, to build bigger biceps, you need to perform exercises that work the biceps. This could be an isolat… See more

A good rule of thumb is to perform 3 sets of 3–5 compound movements, followed by 3 sets of 1–2 isolation movements per workout. Generally, you do your heaviest sets using … See more