Lifting heavier weights makes you stronger and improves your brain-muscle connection more than lifting lighter weights, even if you do the same total amount of work and build the same muscle size.

If you're already used to lifting weights, doing more sets and reps over time will help you build bigger muscles and get stronger — but only if you keep training consistently.

Lifting weights until you can't lift anymore makes muscles grow bigger no matter how heavy the weights are, but using heavier weights builds more strength than lighter ones.

If you lift weights until you're almost too tired to do another rep, you'll likely build bigger muscles—but your strength gains won't be any better than if you stopped earlier, as long as you're doing the same total amount of work and lifting the same weight.

If you’ve been lifting for a while, doing more workouts over time will help you build more muscle than just lifting heavier weights.

If you spread your workouts over more days each week but keep the total work the same, you'll get stronger—but your muscles won't necessarily grow bigger.