The Simplest Way to Gain Muscle: Science Over Complication
2 min read
The Simplest Way to Gain Muscle: Science Over Complication
Muscle growth doesn’t happen by accident — but it’s also not as complicated as most people make it. Dr. Brad Schoenfeld, one of the world’s leading hypertrophy researchers, has published dozens of studies on what actually drives muscle growth. His findings are clear: progressive overload, sufficient training volume, and recovery are the foundation. Everything else is secondary.
Progressive Overload: The Only Universal Rule
If your body isn’t being challenged to do more over time, it won’t adapt. Adding a few pounds to the bar, an extra set, or even tighter form execution each week keeps tension high and signals your body to grow stronger. Without this gradual progression, even the smartest program stalls.
Volume and Frequency: Finding the Sweet Spot
According to Schoenfeld’s research, most lifters respond best to 10–20 challenging sets per muscle group per week. More isn’t always better — what matters is hitting that effective range with effort. Training a muscle group twice per week appears optimal for growth and recovery balance.
Recovery: The Missing Variable
Muscle doesn’t grow during the workout — it grows between them. Sleep, nutrition, and intelligent programming ensure that you’re not just training hard, but adapting. Without recovery, your body simply can’t keep up with the demands of training.
Applying the Science Within The Arcos Program
The Arcos Program takes the complexity out of strength and hypertrophy training by applying these principles in a structured system. Each training block progressively builds volume and intensity while accounting for recovery. You bring the effort — we bring the structure.
Related Reading
- Reverse Aging with Muscle: The Longevity Blueprint
- The Science of Muscle Growth: The Blueprint Behind Arcos
About the Author
AFT Fitness Coaching—the creators of The Arcos Program, where training meets structure. Designed for athletes who already train hard and want to turn effort into measurable results.