Achieving strong, defined arms or legs is about more than just lifting weights. A ton goes into growing your muscles—and that includes proper nutrition, recovery, and working out in a specific way.

Plus, how it differs from strength training and expert tips to program workouts for both approaches.

Objective To determine how distinct combinations of resistance training prescription (RTx) variables (load, sets and frequency) affect muscle strength and hypertrophy. Data sources MEDLINE, Embase, ...