Sweet Spot For Muscle Gains

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 Would more than happy to help with an assessment, a program catered to your goals with a weekly check in.

Stay Strong

Team PFS