The Ultimate Training Guide to Build Muscle

Why Building Muscle is Important

Principle of Overload

The Role of Mechanical Tension

Motor Units and Muscle Fiber Recruitment

The Training Variables


What About Ancillary Volume?

Relative Effort and Intensity

The RPE Scale

Reps in Reserve

Determining Load and Rep Range


Rest Periods

Exercise Selection

Advanced Training Techniques


Drop Sets

Myo Reps

Bringing It All Together

  1. Ferrari L, Colosio AL, Teso M, Pogliaghi S. Performance and Anthropometrics of Classic Powerlifters: Which Characteristics Matter? J Strength Cond Res. 2022 Apr 1;36(4):1003–1010. doi: 10.1519/JSC.0000000000003570. PMID: 32187154.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508–3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.
  3. Radaelli R, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Simão R. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res. 2015 May;29(5):1349–58. doi: 10.1519/JSC.0000000000000758. PMID: 25546444.
  4. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017 Jun;35(11):1073–1082. doi: 10.1080/02640414.2016.1210197. Epub 2016 Jul 19. PMID: 27433992.
  5. Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BA. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. 2014 Oct;28(10):2909–18. doi: 10.1519/JSC.0000000000000480. PMID: 24714538.
  6. Ribeiro AS, Dos Santos ED, Nunes JP, Schoenfeld BJ. Acute Effects of Different Training Loads on Affective Responses in Resistance-trained Men. Int J Sports Med. 2019 Dec;40(13):850–855. doi: 10.1055/a-0997–6680. Epub 2019 Sep 9. PMID: 31499564.
  7. Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019 Jun;37(11):1286–1295. doi: 10.1080/02640414.2018.1555906. Epub 2018 Dec 17. PMID: 30558493.
  8. Grgic J, Lazinica B, Mikulic P, Krieger JW, Schoenfeld BJ. The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci. 2017 Sep;17(8):983–993. doi: 10.1080/17461391.2017.1340524. Epub 2017 Jun 22. PMID: 28641044.



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store