Even if you cheat a little to lift heavier, your muscles still grow just as well—so maybe the key to building muscle isn’t perfect form, but just getting your muscles to work hard enough.

For small muscle groups, unilateral and bilateral resistance training produce equivalent hypertrophic adaptations when volume and effort are matched.

When people lift weights until they can't do another rep, their muscles grow about the same amount whether they use heavy or light weights — and how much they grow depends more on their own body than on how heavy the weights are.

Whether you lift heavy weights for fewer reps or light weights for more reps—as long as you push until you can’t do another rep—your muscles grow about the same amount.

Doing more sets of weightlifting seems to build muscle more reliably than how close you get to failing on each set—whether you stop short or push to exhaustion doesn’t change the muscle growth much if you’re doing the same number of sets.

Individual hypertrophic responses to resistance training are highly variable across muscle groups and are not consistently correlated between upper and lower body musculature.