Different ways of lifting weights, like using machines or free weights, or changing how you do your sets, don't always make you stronger or bigger than basic training, according to big reviews of studies.

Doing a simple exercise right before a harder one with no break doesn't make you stronger or build more muscle better than just doing regular workouts, according to current research.

Whether you lift heavy weights with fewer reps or light weights with more reps—as long as you push until you can’t do another rep—your muscles grow about the same amount.

Lifting weights until you're tired, whether with light or heavy weights, makes your muscles bigger and stronger in the same way for beginners.

Whether you lift heavy weights for fewer reps or light weights for more reps—as long as you push until you can’t do another rep—your muscles grow about the same amount.

Whether you use machines that change resistance as you lift or keep the same weight all the way through, after 20 weeks of training, healthy men gain about the same strength and muscle size either way.