Why Resistance Training is Key for Muscle Growth
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Resistance training (RT), also known as strength or weight training, is one of the most effective ways to build muscle. For athletes, more muscle can mean better performance, increased power, and improved appearance. This article offers practical tips from the IUSCA’s expert recommendations to help you get the most out of your training.
Focus on the Right Training Volume
One of the most important factors for muscle growth is training volume. This refers to how many sets and reps you do each week for each muscle group.
Experts suggest doing at least 10 sets per muscle group per week for good results. Some people may need more, especially if certain muscles are underdeveloped. If you're adding volume, do it slowly and adjust based on how your body feels and recovers.
Tip: Start with 10 sets per week per muscle group and increase gradually by about 20% every few weeks if needed.
Use a Mix of Weights and Reps
You can build muscle using heavy weights (low reps), light weights (high reps), or somewhere in between. What matters most is pushing yourself close to your limits.
Moderate loads, like weights you can lift for 8–12 reps, are great for building muscle and are easier on your joints than very heavy lifting. That said, mixing it up by using different rep ranges in your training can help stimulate different parts of the muscle and keep things interesting.
Tip: Combine heavy, moderate, and light sessions throughout the week for balanced results.
Train Each Muscle More Than Once a Week
It used to be common to train each muscle just once a week. Now we know that muscles grow better when trained at least twice a week.
If you're doing more than 10 sets for a muscle each week, it's better to split those sets across multiple workouts. This helps you train harder in each session without feeling too tired.
Tip: Aim to train each major muscle group 2 to 3 times per week for best results.
Rest Between Sets Matters
Resting between sets allows your muscles to recover and perform better on the next set. Short rest times can feel more intense, but they may reduce your ability to lift as much weight or do as many reps.
For big compound exercises like squats or bench presses, rest for about 2 to 3 minutes. For smaller, single-joint exercises like bicep curls, 60 to 90 seconds is usually enough.
Tip: Use longer rest for big lifts and shorter rest for smaller, isolated movements.
Choose a Variety of Exercises
Muscles grow best when trained from different angles. This means using both multi-joint exercises (like squats and presses) and single-joint exercises (like leg curls or lateral raises).
Also, using different types of equipment like free weights, machines, and cables can help hit muscles in slightly different ways and may improve overall muscle development.
Tip: Use 2–3 different exercises per muscle group across the week to hit all areas of the muscle.
Train Close to Failure
To make your muscles grow, you need to challenge them. That means pushing close to the point where you can’t do another rep with good form.
You don’t need to train to total failure all the time, especially on heavy or technical lifts. But for lighter or safer exercises, taking a set to failure once in a while can help spark growth.
Tip: Leave 1–2 reps in the tank on big lifts, but occasionally go to failure on smaller exercises.
Final Thoughts
Muscle growth doesn’t come from training alone. You also need proper nutrition, recovery, and consistency. Follow these evidence-based tips from the IUSCA position stand to train smarter, not just harder. Whether you're a seasoned athlete or just starting out, these guidelines can help you build muscle safely and effectively.