Adding just one or two extra sets of exercise per week probably won’t make your muscles grow any more, because everyone’s body reacts differently and it’s hard to measure tiny changes accurately.

Doing more sets at the gym than you're used to—like going from 18 to 33 sets a week per muscle group—doesn’t make your muscles grow significantly more, even though you might see a little more growth overall.

Total training volume, training intensity, and consistency are more significant determinants of muscle hypertrophy than the specific muscle length at which training occurs.

People who already train regularly are more likely to see real muscle growth when their workout plan is customized for them, rather than using a one-size-fits-all routine — and the difference is about half as many more people seeing real gains.

If you lift weights more often each week—like 3 or more days instead of just once—you might see a little more muscle growth, but only if you’re not doing the same total amount of lifting in both cases.

Everyone’s body responds differently to workouts—what works wonders for one person might be too much or too little for another, because of differences in genes, energy use, and how fast they recover.