Okay quickest summary ever: To build muscle, your workouts must contain some form of progression over time. It’s called progressive overload and blah blah blah I’m not going to expand on progressive overload — doing so would turn this short article into a goddamn book.
So just trust me when I say that the two simplest ways to incorporate progressive overload into your training are adding weight to the bar or doing more repetitions with the same weight.
I’ll assume that more than a long life full of health and happiness you want to know which will build you more muscle. A recent study examined exactly that:
The researchers investigated whether adding more weight or more reps builds more muscle. They put subjects into two groups:
And then 43 trainees with at least 1 year of consistent resistance training experience did some iron pumping — back squat, leg extension, straight-leg calf raise, and seated calf raise 2x/week — for a total of eight weeks:
Before your brain says ouch this is too much information and colored dots the system is overloaded fuck this fuck this I’m done, I’ll simply summarize the findings like so: There were minimal differences between the groups as both had similar increases in muscle mass.
The researchers concluded: