Blog
What the research says about training to grow, in three-minute pieces with the references in plain sight. Each opens with the short answer and closes with its DOIs.
How many hard sets per muscle, per week?
The ~10 reference, the 12–20 productive range and the per-muscle table of weekly sets.
~3 min · 7 sources with DOIs
Do you have to train to failure to grow?
Strength doesn’t need it; for muscle, getting close (RIR 0–3) is enough.
~3 min · 4 sources with DOIs
How long should you rest between sets?
Over 60 seconds gives a small edge; above ~90 there is no demonstrated extra benefit.
~3 min · 3 sources with DOIs
How many times per week per muscle?
With volume equated, 1×, 2× and 3× grow about the same: the weekly total rules.
~3 min · 3 sources with DOIs