If you're a regular gym-goer, doing workouts that group similar muscle moves together or alternate them doesn't seem to make a difference in how much stronger or bigger your muscles get after 8 weeks.

If you're a regular gym-goer, doing workouts that pair similar muscle groups together (like two push exercises) or alternating push and pull exercises both work just as well to build strength and muscle size over 8 weeks.

After 8 weeks of lifting weights, whether you do chest and triceps together or alternate them with back and biceps, your arms and chest still get noticeably bigger.

Whether you do chest and back exercises together or separately, lifting weights for 8 weeks will make you stronger on the bench press and lat pulldown.

If you're a guy who's already used to lifting weights, doing fewer reps with heavier weights and longer rests might boost your bench press more than doing lots of reps with lighter weights and short breaks — at least over 8 weeks.

When two different ways of lifting weights are adjusted so that the total time your muscles are under strain is the same, both ways lead to about the same strength gains and muscle growth in people who haven’t trained before.