What Causes Muscle Growth? If I may dispense with the usual formalities and get right down to brass tacks, so to speak, I'd like you to consider the following statement: "When a biological system experiences a challenge, it modifies itself in order to be able to more easily meet similar challenges in the future." Now, in my opinion, if you're interested in growing muscle, that statement contains everything you'll ever need to know. Muscle is in fact a biological system, and it grows (or atrophies) in direct proportion to the amount of work it is forced to do. Of course, all training systems approach this reality by suggesting an endless array of often conflicting recommendations regarding exercise selection, number of reps and sets, length of rest periods, and so on. One system says 3 sets of 10; another says one set to failure. One system recommends resting 1 minute between sets, another 3 minutes. One system employs partial range of motion, another full range of motion. On and on it goes. What gets lost in all this is the simple reality that whatever system allows you to do the most work per unit of time is what causes muscle to grow in an optimal manner. http://www.t-nation.com/readTopic.do?id=459765 This should answer a lot of "how many sets and reps should I do? How long should I rest? Etc etc." Another simple point some people overlook, Auto-Regulation: Forget about sets and reps. Forget about rest intervals. Forget about time under tension. I'm totally serious — all of these parameters distract you from the essential truth — that you need to do more work this time than you did last time. It literally took me over 20 years of studying these factors to realize that they don't matter. So take out your training log, see how many total repetitions you did during your last workout for the same muscle groups, start the stopwatch, and beat that number. That's all. If you do this every workout, you'll grow. And if you don't you won't. Any questions?