What Are the Best Strategies for Building Muscle

Answering 8 key questions with research

Zachary Walston, PT, DPT, OCS
In Fitness And In Health


Photo by Anastase Maragos on Unsplash

In the quest to get stronger and build muscle, there are often debates about how muscles should be trained to optimize results.

With over 10 years of professional and 20 years of personal experience, I can attest to many different strategies that can work. There isn’t a one-size-fits-all way to be successful in the gym. What works for one person may not be the best strategy for another.

We all have different body types, schedules, diets, sleep patterns, stress levels, and numerous other variables that make us unique. Personal anecdotes can be useful, but they shouldn’t be the foundation of designing a personalized training program.

That’s where research comes into play. So, let’s see how research answers 8 key questions on how to build muscle.

#1 How many sets per week do you need to complete per muscle group?

Many athletes wonder how much time they need to spend in the gym to build muscle and improve their health. Research suggests the initial volume target of 12–20 sets per muscle group per week is likely the best range for most people to build muscle and strength. Don’t worry about finding a special rep range. You will have…