Finding the Sweet Spot for Muscle Growth: A Guide for All Levels
When it comes to building muscle, especially for longevity, the right combination of sets, reps, intensity, and rest can make all the difference. Remember building muscle is for EVERYONE for your longevity benefits.
Though many studies vary on what’s optimal, I've found that focusing on personalized training based on experience level leads to effective, sustainable gains.
Here are your sweet spots for muscle growth.
Beginners (Training for 0 - 2+ Years)
If you’re just getting into the groove, the goal is steady progress with manageable volume:
Frequency: 3 days per week
Sets: 9-14 sets per muscle group per week
Reps and Intensity: 8-10 reps at 75% of your 1-rep max (1RM)
Rest: 1-1.5 minutes between sets
Advanced Trainees (Training for 3+ - 5+ Years)
For those with more experience, increased frequency and intensity can yield better results:
Frequency: 4 days per week
Sets: 12-16 sets per muscle group per week
Reps and Intensity: 6-10 reps at 75%-85% of 1RM ( 1 Rep Max )
Rest: 45 seconds to 1 minute between sets
Athletes and Long-Time Lifters (Training for 5+ - 8+ Years)
For seasoned trainees, maximizing stimulus requires focusing on controlled, varied muscle activation:
Focus: 6-8 weeks of eccentric loading at 80% 1RM, ( 1 Rep Max ) followed by 6-8 weeks of isometric work followed by 6 -8 weeks eccentric contraction training catered to your goals.
Volume: 10-20 sets per muscle group per week
These targeted approaches ensure everyone, from beginners to advanced athletes, gets the most out of their training—while promoting strength, health, and longevity. Muscle growth isn’t just about aesthetics; it’s about creating a foundation for long-term wellness.
If you need some guidance in creating a program. We have a hybrid program that caters to your goals with the help of one of our amazing trainers. Press on the link below.
Stay Strong
Team A1
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