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is simply long term consistent challenging weight lifting
@Light_EDDed
Absolutely this. Worry less about rep ranges, and worry more about work intensity/quality and total volume of work.Like, those that manage to get lots of decent work done, will grow more than those who do less (generally speaking). It’s so common to see people trying to optimise their workouts to death and seeing average results, compared to others working with little structure but higher intensity who make improvements.
What is your actual goal btw? Absolute muscle gain? Strength gains in certain exercises? Etc etc.
You might want to build muscle primarily for strength but with little consideration for aesthetics, or vice versa. You may have no care for either and simply want to increase your overall mass. And there are ways to tailor your needs towards those things.
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Nef
ChainBreaker
BTW, one of the big things about getting bigger, is simply long term consistent challenging weight lifting. Theres a few of us who have been lifting for years and size and bulk comes with long term exposure.
You body needs to grow and adapt to get stronger. Bones will get denser, tendons and fibres stronger, and then your muscles will get stronger.
Unless youre doing the otc enhanced route, its not going to happen overnight.