Finding your one-repetition maximum (1RM) is crucial, say the pros. If you want to bulk up, your goal should be to increase the heaviest weight you can bench.
According to Nicholas Gill, strength and conditioning coach for the New Zealand rugby team, training at a specified percentage of that one-rep max.
Exerting stress on a muscle over a given length of time, will produce the quickest rate of muscular development.
Lack of time is often used as an excuse for not working out. According to "No Time to Lift?
Research conducted for the article "Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review" focused on the topic of efficient training schedules.
The study's authors argue that "training volume," or how much effort you put in during a session, is more crucial than "training frequency.
In order to gain muscle growth, it is suggested that you execute four sets each week for each muscle group, lifting as much weight as you can for six to fifteen repetitions.
Researchers in the field of Sports Medicine point out that your training sessions may be as long or as short as you choose.
People who aren't interested in lengthier training sessions may find success with shorter, more frequent exercises.