This is why researchers recommend completing each set one or two repetitions before failure. “It gives you the ability to both challenge the muscle and train it more frequently, so it’s like the best of both worlds,” says Welch, who generally recommends hitting each muscle group with at least three sets of 4 to 8 repetitions, with three minutes of rest between sets. Ultimately, the effective reps you’ll accumulate by being able to train more frequently will outweigh those you’ll sacrifice by not treating every set as a complete failure.

As for how you organize your workouts, according to Welch, it doesn’t really matter as long as the muscles you’re focusing on get enough attention each week. “Organizing your workouts by splitting body parts is a great way to target the muscles you’re trying to build, while managing fatigue and recovery. However, total body workouts can be just as effective against hypertrophy,” he says. “Which routine is best? It depends on personal preference.

Pursue progress, but don’t obsess over it

One of the long-standing principles of muscle building that is still relevant today is progressive overload, the idea that to continue building muscle you must constantly increase either the number of repetitions or the weight you lift. “This tells us that our training is working and that the desired adaptations are being made,” says Welch.

However, what we now know, thanks to research into mechanical tension, is that these numbers don’t necessarily have to increase with every workout for you to continue to build muscle. “You just have to have the intention for them to go up,” Carlson says. “Let’s say you did 11 reps last time, so you had 12 today. If you fail at 11, it doesn’t matter. As long as you were trying to get 12.”

When it comes to how often you should hit the gym to maximize hypertrophy, experts recommend giving a muscle at least three days to recover after each workout. “In general, it’s recommended to train a muscle 1-2 times per week, assuming you’re using progressive overload and performing enough challenging reps for the target muscle,” says Welch.

Remember, progressive overload is specifically about increasing either repetitions or weights, while keeping all other variables constant, such as rest times and range of motion. “Adding extra sets, practicing intensity techniques, or trying new exercises does not count as progressive overload,” says Kravchenko. “All it does is add more volume and more pressure on your body to then recover.”

According to Welch, beginner and intermediate lifters should aim to see progression every three to three workouts, while experienced lifters can expect it to happen every three to five workouts.

“Once you start to stagnate or lose interest, it may be time to change exercises,” he says. “In the long run, if you are able to train yourself to the brink of failure and gradually overload yourself, you will be in a very good position and will definitely see the gains you are looking for.”