The muscle-building process is complex and requires significant time and effort. But it’s important to keep in mind that despite the cliche, no pain, no gain is only partially true. It’s also necessary to push your muscles past the point of fatigue—which can be achieved through a number of ways. Whether it’s through a high volume of reps or a high intensity training method, such as drop sets or supersets, the muscle must be fatigued in order to grow larger.
A good rule of thumb is to do six to 20 repetitions per set before resting for a couple of minutes. This is called the training volume, which is critical to stimulating muscle growth. However, many people are able to stimulate growth with much less, such as two or three sets. The goal is to find a range that works best for you and your training style.
To maximize gains, your strength coach or physical therapist can help you get comfortable with exercises that load the target muscle directly. For example, if your goal is to increase the size of your biceps, focus on single-joint movements such as bicep curls rather than multi-joint exercises like dumbbell rows.
In addition to a well-planned workout routine, getting enough protein is critical for building muscle. Ideally, you want to consume at least one gram of protein per kilogram of your body weight. That’s the amount of protein required to build lean muscle mass and to minimize fat gain. Bygga muskler