The muscle growth seen here — about 2% — is about what you’d expect from 10 weeks of regular weightlifting, based on other studies.

Using machines or bands that change how hard they feel as you move might make your muscles work more evenly during an exercise, but that doesn’t always mean you’ll grow bigger muscles faster than with regular weights—especially if you’re just starting out.

If you want to get stronger, doing your workouts more often helps—more than if you just want to get bigger muscles.

Higher weekly resistance training volume leads to greater muscle hypertrophy in trained individuals.

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.