Muscle

Build muscle. Moderate reps, enough volume, enough food.

Muscle grows from hard sets, close to failure, repeated over weeks, with enough protein and food.

What drives it

• Hard sets. Growth is similar with heavy and light loads when sets are taken close to failure [1].
• Volume and frequency. Multiple sets per muscle, trained 2–3 times a week [2].
• Food. Enough protein and a small calorie surplus. See Nutrition.
• Track it. FFMI shows how much muscle you carry for your height, and goes up as you grow.

Rep ranges

6–15 reps, 3–4 sets, 1–2 minutes of rest. Pick a range where you can keep good form to the last rep.

The program

Muscle program

Upper/lower split, 4 days a week, moderate reps for building muscle.

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.