09/01/2026
How heavy do you need to lift to build muscle??
What I've seen in the gym, and when I started working with clients 19 years ago, I saw that...
Most people are stopping way too early in their sets…and/or not lifting heavy enough.
Now, heavier is NOT always better.
But you DO have to pick a resistance that is challenging to truly break down the muscle fibers (so they build back stronger!)
Here's what to focus on:
Your ultimate rep range should be 8-12.
You choose a weight that's challenging by the last few reps. I.e. your goal is 12, and the last 3 are very challenging to maintain form.
However, your form does stay controlled from start to finish.
You slow down enough to actually feel the muscle working (making sure you HOLD at the contraction).
You finish with only 1–3 reps left in the tank.
If you finish a set thinking, "I could've easily done another 5 reps," it's probably time to increase the weight.
Remember: It's GOING to feel uncomfortable & challenging - but not unbearable or painful.
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