Here’s what the research tells us:
✅ Reps & Sets: Muscle can grow across a wide rep range—anywhere from 6 to 30 reps per set—as long as you’re working close to failure.
✅ Rest Periods: Rest 90 seconds to 2 minutes between sets to allow your muscles to recover enough for the next round of work.
✅ Progressive Overload: To keep seeing results, you need to consistently challenge your muscles—by adding weight, increasing reps, adjusting your tempo, or adding sets.
🛑 But here’s the part most people miss:
Recovery is where the growth actually happens. If you’re training hard without recovering well, you’re breaking down tissue faster than you can rebuild it.
🔁 Every 8 weeks, take a deload week—drop the intensity or volume. This helps prevent overtraining, reduces your risk of injury, and resets your nervous system so you can come back stronger.
Bottom line: Muscle-building is a cycle of stimulus + recovery. Get both right, and your body will respond.
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I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.
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