What does the most up to date scientific research report for the following exercise related questions? What is the best strength training schedule to elicit the best muscle and strength gains? Is it better to exercise 2, 3, 4, or 5 days a week? What is the best exercise intensity to use in terms of 1-RM, is it 60, 70 or 80 percent of 1-RM (one repetition maximum)? Is it best to focus on compound exercises exclusively or a combination of compound and auxillary lifts? What is the best workout duration, is it 30, 60 or 90 minute sessions? Do I need to be doing cardio as part of my fitness regime? What does the scientific evidence report?
There is much learning and many questions all new gym members have to navigate during their initial gym visit. Many end up getting mixed messages regarding diet and exercise, depending on their sources. Jefit has put together an easy guide to follow to help such individuals. Let’s take a look at some of the big questions, like, what’s the best way to build muscle and increase strength?
To achieve optimal muscle growth and strength gains, research suggests a variety of approaches depending on specific training goals, recovery needs, and workout intensity. Understanding the following basic exercise guidelines will increase, not only your fitness knowledge, but a strong, functional body as well.
Training Frequency
Evidence indicates that 3-4 days per week is generally ideal for most individuals aiming for strength and muscle gains. Training three days a week often maximizes recovery and allows for split workouts, where each muscle group is trained 1-2 times weekly. For more advanced lifters aiming for significant growth, four days per week may be more effective, as it allows further volume distribution across various muscle groups and avoids overtraining while providing sufficient recovery time.
Optimal Intensity for Strength Gains
Studies show that lifting 70-85 percent of your one-repetition maximum (1-RM) is optimal for building strength and muscle mass. Using 60-70 percent 1-RM can also lead to muscle growth, especially in less experienced lifters, while the 80-85 percent range may be more effective for experienced lifters focusing on maximizing strength gains.
Compound vs. Auxiliary Exercises
Compound exercises (like squats, deadlifts, and bench press) are essential for engaging multiple muscle groups simultaneously and promoting strength and hypertrophy. However, including auxiliary (isolation) exercises, such as bicep curls and tricep extensions, can target specific muscles and improve muscle definition, balance, and stabilization. Combining both compound and auxiliary exercises leads to more well-rounded muscular development and strength gains.
Workout Duration
For most, a 45-60 minute session is optimal. Research suggests that a well-structured 60-minute workout provides enough volume without leading to excessive fatigue or compromising recovery. Shorter sessions around 30 minutes can be effective when performed at high intensity or with supersets, while 90-minute sessions may only be beneficial for advanced lifters focusing on high volume and strategic periodization.
Training Volume
For optimal hypertrophy, weekly volume should range from 10-20 sets per muscle group, which can be divided based on frequency. Researchers found no significant difference in muscle gains between high and low-frequency training if total weekly volume remains consistent. This flexibility allows individuals to distribute sets as best suits their recovery capacity and goals
Incorporating Cardio
Adding cardio can benefit overall fitness, endurance, and cardiovascular health, without significantly hindering muscle growth when done in moderation. Current evidence supports 2-3 moderate cardio sessions weekly, ideally on non-lifting days or at the end of strength sessions, to maintain muscle without interfering with hypertrophy.
Final Thoughts
Overall, a balanced approach combining compound lifts with auxiliary work, training 3-4 days weekly at 70-85 percent 1-RM, and incorporating moderate cardio is effective for strength and muscle gains, with evidence supporting workouts lasting around 45-60 minutes for optimal performance and recovery.
Stay Strong Together
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