When it comes to building muscle, there are a few key factors to consider. First, total volume per body part is important, with studies suggesting that anywhere between 9 to 18 sets per week is effective. Starting with 9 sets and gradually increasing from there is a good approach.
In terms of workout programming, there are several options to choose from. For beginners, Maps Starter is a great program, while those with more experience can benefit from Maps Anabolic. Both programs focus on strength as a key objective measure of progress. Getting stronger in the gym indicates that you're moving in the right direction for building muscle and boosting your metabolism.
Another effective approach is incorporating heavy singles and doubles into your training. This involves selecting a weight that is moderately heavy, performing sets of one rep, and resting for 2-3 minutes between sets. This type of training can lead to significant gains in strength and physique.
Remember, finding the right balance is crucial. If you're getting stronger, stick