When people who already work out build muscle, they don’t get much bigger very fast, and the gains slow down over time—so to tell if one workout plan is better than another, you’d need to study a lot of people.

Getting stronger from lifting weights doesn’t always mean your muscles are getting bigger—and vice versa. Strength and size don’t go hand in hand.

Some people’s muscles grow a lot with training, others don’t—but if one person’s arms grow, their legs usually grow similarly, meaning your body’s natural response is more important than which muscles you train.

Most of the research on how much to lift and how often was done on young men who already train—so we don’t know if the same rules apply to women, older people, or beginners.

Doing your workouts more often per week doesn’t seem to help you build more muscle, as long as the total amount of lifting stays the same.

Getting stronger from lifting weights doesn’t always mean your muscles are getting bigger—and vice versa. Strength and size don’t go hand in hand.