Yes, there really is a rep range that builds the most muscle. Do no more than 20 sets per muscle group; closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. If you want more muscle, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 60 seconds; any less, and you’re not tensing your muscles long enough to shock them into growth.
Getting stronger isn’t just about the gym, though that’s a very important component. How you tackle the rest of your day and night, including sleep, goes a long way to determining how you build muscle.
You can build muscle from carrying logs, flipping tires, hauling jugs of wate and countless other ways. The best muscle-building exercises are those that mimic everyday movements.
Most guys looking to build muscle want to see results fast, leading them to hit the gym seven days straight. While this dedication may eventually pay off down the road, it’s counterproductive for hard-gainers having trouble with building muscle. Don’t expect adding size to come easily. Track your results from each workout and look for small improvements each week. Adding 10 pounds to your bench press may seem like a small amount. But, if you add 10 pounds every month, you’ll see amazing results down the road.
But my weight hasn’t changed much since then. The more strength and muscle you have, the harder to gain more. Luckily the gains are easier to maintain, and come back faster after a break.
I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition.