A new study in trained lifters suggests one hard set per exercise, twice a week, may deliver more muscle than most people expect. Volume is the gold standard in muscle building. Bodybuilders chase it, ...

Turns out, the best program to build muscle is the one you’ll do regularly.

Open right knee, rotating through the right hip to lift knee toward ceiling. Glutes should engage.

Not taking enough rest days can mess with results, FYI.