Anaerobic training

Experts and professionals differ widely on the best approaches to specifically achieve muscle growth (as opposed to focusing on gaining strength, power, or endurance); it is generally considered that consistent anaerobic strength training will produce hypertrophy over the long term in addition to its effects on muscular strength and endurance. As testosterone is one of the body's major growth hormones, on average men find hypertrophy much easier to achieve than women. Taking additional testosterone as in anabolic steroids will increase results, but the psychological and physiological side-effects can cause serious health issues. It is also considered a performance-enhancing drug, the use of which can cause competitors to be suspended or banned from competitions. In addition, testosterone is also a medically regulated substance in most countries, making it illegal to possess without a medical prescription.

In order to get the best gains out of training sessions, experts agree on some basic principles, however some are contradicted by other research:

Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, reps and sets will all have a positive impact on growth. Some experts create complicated plans that play around with weight, reps and sets, increasing one while decreasing the others, to constantly shock the body into growing. Keeping the sets and reps the same while just increasing weight will lead to growth, but will focus more on developing muscular strength; keeping the weight the same but doing more sets, or doing a few extra reps, may be more effective at stimulating growth for a few weeks, before a rise in weight is necessary. It is generally believed that with more than 15 repetitions per set, the weight will be too light to stimulate growth. Also leave about 45-60sec rest between sets.