When lifting heavy weights, doing more total reps and sets (higher volume) makes your muscles grow bigger, even if you rest less between sets.

If young guys who’ve never lifted weights before do regular strength training twice a week for two months using moderate weights, their thigh muscles get bigger and stronger—whether or not they use special bands to restrict blood flow.

Lifting heavier weights with proper form was better than lifting lighter weights for building both muscle strength and size in men after 3 months of training.

If you do the same total amount of weightlifting work, it doesn’t matter much if you rest 20 seconds or 2 minutes between sets—your muscles grow and get stronger about the same either way.

If you train a muscle three times a week instead of once, and you end up doing more total work, you’ll get stronger and bigger muscles—better than if you kept the same total work.

Doing more sets of leg exercises makes you lift more total weight in one session, but doesn’t make you stronger right after or cause your muscles to swell longer.