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Building Muscular Size, Strength & Endurance

You’ll find active adults with a variety of different goals working in the weight room to develop bigger muscles. If you’re in the game to get stronger, you might be interested in the findings of a study published in the journal Medicine & Science in Sports & Exercise.
 
Thirty-eight volunteers with no weight training experience took part in an 8-week program that included chest press and leg extension exercises. Some did a high-volume protocol involving 4 sets of reps to failure using their 8 to 12 rep max (RM). Others conducted a simple 1RM test where subjects attempted up to 5 maximal reps.
 
Although muscle size and endurance increased more for subjects in the high-volume training group, increases in 1RM strength were about the same for both groups.