What type of exercise is best for muscle gain?

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    Resistance exercise is the most effective type of exercise for muscle gain.[1][2] Performing sets to muscular failure (i.e., the point at which another repetition cannot be completed while maintaining proper form) is just as effective as ending sets a few repetitions away from muscular failure when moderate to heavy loads (60–90% of one-repetition maximum) are used,[3] but sets should be performed to muscular failure when light loads (30–40% of one-repetition maximum) are used.[4] Training frequency doesn’t seem to meaningfully affect muscle gain as long as the amount of volume performed is the same,[5] but a high training frequency (e.g., training a muscle group three times per week) may be particularly advantageous when performing a high-volume training program.[6][7]

    References

    1. ^Burd NA, Tang JE, Moore DR, Phillips SMExercise training and protein metabolism: influences of contraction, protein intake, and sex-based differencesJ Appl Physiol (1985).(2009 May)
    2. ^Kumar V, Atherton P, Smith K, Rennie MJHuman muscle protein synthesis and breakdown during and after exercise.J Appl Physiol (1985).(2009-Jun)
    3. ^Grgic J, Schoenfeld BJ, Orazem J, Sabol FEffects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis.J Sport Health Sci.(2022-03)
    4. ^Lacio M, Vieira JG, Trybulski R, Campos Y, Santana D, Filho JE, Novaes J, Vianna J, Wilk MEffects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review.Int J Environ Res Public Health.(2021-10-26)
    5. ^Brad Jon Schoenfeld, Jozo Grgic, James KriegerHow many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequencyJ Sports Sci.(2019 Jun)
    6. ^Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto AResistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.Med Sci Sports Exerc.(2019-01)
    7. ^Radaelli R, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Simão RDose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy.J Strength Cond Res.(2015-May)