Minimalist Muscle Growth: Can Less Be More?

Despite its significant health benefits, resistance training (RT) remains dramatically underutilised worldwide. Only around a quarter of adults in Western countries meet RT recommendations of two or more sessions per week. Globally, adherence is also low across all age groups, with older adults and those in poorer areas least likely to meet guidelines. 

Low participation is linked to dislike of high-intensity exercise, time constraints, and general motivation. Therefore, establishing a “minimalist” approach to RT may improve feasibility by adjusting intensity, frequency, or equipment requirements. How little do you need to train to grow muscle?

In addition to looking good, increased muscle mass supports daily function and reduces disease risk, improving metabolic, cardiovascular, and musculoskeletal health, as well as quality of life. Hypertrophy-focused RT has improved functional capacity, strength and reduced fat mass in sarcopenic adults, and enhanced glycemic control in type 2 diabetes patients. Yet many avoid exercise, leaving a significant portion of the population at risk for inactivity-related diseases.

While athletes and fitness enthusiasts seek optimal gains, other people, with limited time or interest in RT, might aim for minimal effective activity to get meaningful gains. We’ll use the technical term “hypertrophy” from here, which means an increase in the size of the muscle. This article is not about strength, endurance, speed, or athleticism — only size, for now. RT is a common method used for hypertrophy with programmes using moderate loads, high volumes, and short rest intervals. However, different RT programmes and/or their hypertrophic effects vary substantially. 

Although multiple RT programs can stimulate hypertrophy, there is no consensus on the minimal amount of RT required for growth. Time constraints represent a key barrier, highlighting the need for efficient programme designs.

Please note, the recommendations from this article are not formulaic; they are a guide and are based on: 1) the weight of the evidence; 2) their applicability across different populations and contexts; 3) the efficiency of both physical and time requirements. It is not an exact science, so ranges are normally provided rather than exact values.

1. Training Volume

Training volume represents the total work performed. It can be mathematically expressed as the number of sets multiplied by repetitions (sets × reps) or repetitions multiplied by load across sets (reps × load). Higher volumes are traditionally linked to greater hypertrophy, with research showing that multiple sets are better for growth than single sets. However, gains start to diminish beyond 3–6 sets and then plateau after 10-12 sets. Lower-volume RT of four or fewer sets per muscle group per week can stimulate meaningful muscle growth, whereas as little as 10–12 sets may maximise hypertrophy. 

Researchers have noted that there may be a volume-response for different muscles, with some muscles responding better to slightly higher volumes. For example, untrained individuals show similar upper-body hypertrophy whether using single or multiple sets. Whereas lower body musculature seems to respond better to ~3 sets. Trained individuals also seem to benefit more from multiple sets across both upper and lower body regions. 

Generally, greater gains are reported with multiple sets. In fact, a lot of “single-set” RT interventions are actually single-sets of many exercises per muscle group or a single-set performed multiple times a week (i.e., 1 set of 3 different bicep curl exercises performed 3 times a week is 9 sets per muscle group per week).

There is also some evidence to suggest that 1 set per week is not effective (or results are equivocal) for muscle growth. Add to this the requirement of extra volume for lower-body growth and gains in trained individuals, the balance of evidence suggests the minimal amount would be 2–3 sets per muscle group per week. 

Researchers have reported a “dose-response” for volume, indicating that it is a strong driver of growth. With 2–3 sets being minimal and 10–12 optimal, and a linear dose-response in between these values (i.e., sigmoidal). Higher volumes may be warranted for well-trained lifters, lower-body workouts, and those wanting greater gains with more time on their hands. 

“Micro-dosing”, meaning short, frequent sessions lasting approximately fifteen minutes, may provide similar adaptations to traditional programs if total weekly volume is maintained. This offers a viable option if you are pressed for time. I am thinking of those of you who have limited time in the day, but access to your own gym, a work gym, or one on the drive back from work.

2. Training Frequency

Training frequency refers to the number of weekly sessions or times a muscle group is trained per week, and is closely linked to hypertrophy outcomes. When training volume is equated, frequency does not seem to significantly affect hypertrophy. However, higher frequencies yield greater gains when volume is not controlled, likely because spreading the work across sessions maintains effort, training intensity and recovery. 

So it is not strictly correct to say that more training equals more growth. Rather, more training leads to more volume, which then leads to more growth, is a more accurate statement. Or, those who train more often tend to reach higher weekly training volumes. 

General guidelines recommend 2-3 RT sessions per week, but this may discourage those unable to train frequently. However, evidence shows comparable effects from once-weekly training if total weekly volume is equated. Therefore, while higher frequencies may be preferable for maximising hypertrophy by facilitating greater volume, those with limited time should prioritise achieving sufficient weekly training volume over meeting a specific frequency target. 

For a minimum dose, this could be as little as one session per muscle group per week and up to three if you’re going to allow one full day of rest between exercising the muscle. This also fits nicely with the weekly minimum set target. Meaning you can perform one, two or three sets per muscle group per session, depending on the number of sessions you train a week. Remember, this recommendation is for each muscle group. So you can (or may need to) train more frequently if you’re training different muscle groups on different days.

3. Training Intensity

Training load represents one of the most controversial topics for muscle hypertrophy. Each percentage of one-repetition maximum corresponds to a typical repetition range: “low” loads (less than 30% 1RM, more than 20 repetitions), “moderate” loads (30-70% 1RM, 12-20 repetitions), and “high” loads (more than 70% 1RM, fewer than 12 repetitions).

Traditionally, moderate-high loads of approximately 80% 1RM for eight to 10 repetitions have been emphasised to recruit high-threshold motor units and optimise hypertrophy. Although there is research to suggest that low/moderate loads can elicit comparable hypertrophy, the most robust evidence comes from higher loads.

Comparable results for low loads are predicated on training to failure or a very high level of effort. Whereas this is not strictly necessary for higher loads. Traditional guidelines link heavy loads to strength development, moderate loads to hypertrophy, and light loads to muscular endurance. General recommendations of 6–12 reps per set are advised for maximising hypertrophy, with lighter loads of 15–25 repetitions maximum for endurance.

Emerging evidence indicates hypertrophy occurs across a broad range of loads — if effort is high and total volume is equated. However, higher loads offer greater time efficiency due to fewer repetitions and lower required effort, while low-load training may be more accessible for home-based programmes or older adults.

Overall, 6–12 repetitions at higher loads (over 70% 1RM) remains the most practical and well-evidenced range for maximising hypertrophy, but individual circumstances (e.g., personal preference, experience, ability to train to failure) and training context (e.g., equipment available) can guide load selection.

4. Contraction Type

Eccentric contractions are often considered superior for hypertrophy due to greater mechanical stress, activation of growth-related genes, and enhanced protein synthesis and anabolic signalling. Research shows that eccentric exercise increases muscle size more than concentric training, mainly due to being able to move higher loads, though concentric training also promotes hypertrophy effectively. 

A modest advantage exists for eccentric contraction, favouring distal muscle regions and type II muscle fibres, whereas concentric contractions promote hypertrophy in the mid-muscle regions. Combining both contraction types may optimise overall hypertrophy outcomes.

Muscle actions include concentric (shortening), eccentric (lengthening), and isometric (no length change), each offering situational advantages: eccentric contractions for higher power output and hypertrophy, concentric contractions for faster force development, and isometric contractions for joint-specific strengthening or rehabilitation purposes. 

However, in reality, most exercises involve coupled concentric-eccentric movements, and “dynamic” training (i.e., mixed muscle actions) generally provides the most efficient stimulus for muscle growth. So, unless you have access to specialist equipment that allows you to safely move high loads eccentrically, the type of contraction is unlikely to matter.

5. Tempo

Training with loads below 80% 1RM allows control of lift “tempo” or “velocity”, potentially increasing mechanical tension and promoting muscle hypertrophy. Research shows similar hypertrophic responses to rep durations of 0.5 to 8 seconds when training to failure. Very slow repetitions of over 10 seconds appear less effective for hypertrophy. 

General recommendations advise relatively slow tempos (e.g., 1–2 seconds on the lifting phase and 1–4 seconds on the lowering phase of a lift). But a wide range of repetition durations/velocities supports hypertrophy. Faster tempos may offer greater time efficiency, but super-slow repetitions of 10 seconds or more should generally be avoided. So recommendations for growth are to simply avoid slow repetitions from both a time efficiency and growth perspective.

6. Single vs. Multijoint Exercises

Multijoint exercises recruit one or more large muscle groups across two or more joints, requiring body stabilisation and engaging muscles not stimulated by single-joint movements. Single-joint exercises target smaller muscles around a single joint with greater precision. “Biarticular” muscles (i.e., muscles that cross two joints) may receive lower hypertrophic stimulus during multijoint exercises due to relatively constant length (e.g., during a squat, the hamstrings lengthen at the hip but shorten at the knee, meaning their total length remains fairly constant).

For strength and functional capacity, multijoint exercises are more time-efficient and effective. While in theory, single-joint exercises may elicit better hypertrophy. However, research has shown that the addition of single-joint “isolation” exercises doesn’t seem to be any better than multijoint exercises for growth. Multijoint exercises engage more muscle mass per set and allow for shorter overall workouts, although longer recovery periods may be required. Therefore, single or multijoint exercises are fine for minimalist RT. 

Some have suggested that the order of different exercises may influence hypertrophy outcomes. However, there is little compelling supporting evidence. Research has demonstrated similar hypertrophy regardless of exercise order.

7. Free-weights vs. Machines

External loading during RT can be provided via free weights (barbells, dumbbells) or machines, both effectively increasing strength and hypertrophy, with no clear evidence of superiority of either method. Free weights allow more versatility and sport-specific movement simulation, while machines often restrict movement patterns but can mimic free-weight exercises in some cases.

Free weights suit all body types and support multijoint, time-efficient training, but may intimidate novices. Machines can enable heavy lifting and training to failure safely without requiring a spotter. Barbells generally allow heavier lifts (~20%) than dumbbells, due to lower stability demands. 

Dumbbells offer a freer range of motion and target specific muscles effectively, but barbell exercises tend to be more time-efficient and produce higher overall muscle activation. There is no specific recommendation for minimalist training; equipment choice should consider availability, user experience, and guidance access.

8. Bilateral vs. Unilateral Exercise

Strength training can be performed unilaterally (one side at a time, such as split squats) or bilaterally (both sides simultaneously, such as squats). Bilateral exercises often allow heavier loads and greater force output due to higher stability and more muscle mass involvement.

Simple exercises, such as arm curls or leg extensions, may demonstrate a “bilateral deficit” where lower force output occurs when both limbs act together. Both unilateral and bilateral training produce comparable gains in hypertrophy in trained and untrained individuals.

It is recommended that individuals perform either or both training modes, with emphasis on bilateral exercises due to time efficiency. However, unilateral exercises may have the added benefit of enhancing the activation of core muscles, due to greater stability demands. Overall, bilateral exercises are more time-efficient and generally preferred, while unilateral exercises remain useful for targeting core stability or when equipment or weight is limited (e.g., home training environments).

9. Body Weight Exercise

Body weight training provides a time-efficient alternative to traditional RT, as it can be performed almost anywhere. While its health and cardiovascular benefits are well-established, evidence for its effectiveness in promoting muscle hypertrophy is more limited compared to traditional RT.

Certain upper-body exercises, such as pull-ups, chin-ups, and push-ups, serve as effective alternatives, whereas research on lower-limb body weight exercises remains sparse. In principle, body weight training can increase muscle mass through progressive overload, regardless of whether you apply any external resistance (e.g., barbells, dumbbells, kettlebells). However, manipulating training variables proves more challenging than with weights.

Increasing difficulty often requires changing exercise form (such as progressing from knee push-ups to standard push-ups), which can make one variation too easy and the next too difficult, necessitating higher repetitions to maintain adequate stimulus. Training to muscular failure with low load and high repetitions can still promote hypertrophy effectively. With careful planning and appropriate progressions, body weight programs can effectively improve muscular adaptations, especially when gym equipment is unavailable.

10. Rest Period

The rest interval between sets is typically perceived as a frustrating necessity for individuals with limited training time. However, adequate rest between sets and sessions proves crucial for optimising growth, as it allows the body to remove metabolites and replenish energy stores such as adenosine triphosphate and phosphocreatine.

Insufficient rest can reduce the ability to maintain high force output across sets, thereby lowering training volume (load × repetitions × sets), which represents a key driver of growth. Common guidelines suggest resting anywhere between 30 seconds to 5 minutes between sets.

There is evidence to suggest that rest periods in the mid-range (i.e., 1–3 minutes) may be optimal from a growth and time efficiency perspective. There is also evidence to suggest that trained individuals lifting heavier weights might need longer rest (over 2 minutes). So, 2–3 minutes is recommended as the best evidence-based minimal rest period. However, some training techniques could be employed to improve time efficiency, whilst not compromising growth. 

There is little research investigating the effect of the amount of rest between sessions on muscle growth. Recovery rates vary wildly between individuals and also depend on the intensity and type of RT the muscle has been exposed to. Allowing at least 1 full day and up to 1 week of recovery per muscle is generally recommended. Repeated RT with residual fatigue, pain or soreness from a previous session is suboptimal or can potentially be counterproductive for growth.

11. Advanced Training Techniques

Supersets:

Superset training, also known as paired-sets or compound sets, involves performing two or more exercises in succession with minimal or no rest. By reducing rest periods, supersets increase “training density”, allowing more work to be done in less time. Here we are focusing on paired exercises of different muscle groups (e.g., biceps and triceps), not the same muscle groups (e.g., bench press and flies). 

There is evidence to suggest that “super-setting” agonist-antagonist exercises (i.e., muscles on either side of the joint) as a time-efficient alternative to traditional training, producing similar hypertrophic outcomes in roughly half the amount of time. To our knowledge, there is currently no evidence supporting that “super-setting” more than two different muscle groups in a row (e.g., trisets or giant sets) is more time-efficient or better for muscle growth.

Drop Sets:

Drop-set training reduces workout time by minimising the rest between sets. The method involves performing a traditional set, reducing the load by 10-30%, and immediately performing another set, typically for one to five “drops”, with all sets performed to muscular failure.

Research suggests that similar gains in muscle growth occur between drop-set protocols and more traditional RT. Again, the total training time is shorter and more time-efficient, without compromising growth. However, researchers have noted that most studies are limited to single-joint/upper-body exercises and may not be best suited to free-weight, complex/compound exercises.

Rest-Pause Sets:

The rest-pause method structures sets by including brief, preplanned rests (seconds) within a set. This can be single-repetitions and/or multiple-repetitions “clusters” interspaced with rest in a single “set”. The set can finish when failure is reached, or until a certain number of reps are completed. 

Unlike dropsets, rest-pause training maintains the same load. This means the same amount of work can be completed (i.e., reps, sets, load) can be attained within a short amount of time. So, like dropsets, this makes rest-pause techniques potentially a time-efficient strategy for growth, without compromising it. 

There is research supporting that similar hypertrophic gains can be made with rest-pause training, but it can substantially reduce the total RT time. There is also some evidence suggesting that rest-pause is better for growth, as it encourages higher levels of effort. However, similar to the other advanced RT techniques, it represents an intense strategy, and some training experience is recommended, particularly for complex multijoint free-weight exercises.

Blood Flow Restriction Training:

Blood flow restriction (BFR) training is an RT technique that partially restricts blood flow to a working muscle using an external constricting device, such as a cuff or tourniquet, which provides mechanical compression of the underlying vasculature.

Research indicates that BFR can effectively augment muscle hypertrophy when applied alongside low-load RT. However, high or low-load BFR does not appear to stimulate any additional muscle growth when compared to traditional moderate/high-load RT. Lower pressures are generally perceived as more comfortable and less physically demanding, making BFR especially suitable for individuals with limited tolerance or access to high-intensity RT.

12. Time of Day

Human exercise performance varies throughout the day, with peak performance (“acrophase”) typically occurring in the late afternoon. But despite this, evidence suggests that the time of day you train doesn’t affect muscle growth. So training time can be based on personal preference to promote adherence without compromising hypertrophic outcomes.

13. Periodisation

Periodisation is defined as “the logical and systematic process of sequencing and integrating training interventions to reach peak performance at appropriate times”. Two commonly used models in RT are linear periodisation (i.e., regular progression up to a point) and non-linear (“undulating”) periodisation (i.e., varying progression up to a point). 

When the total volume of RT is equated, neither type of planning training is superior for hypertrophy. Highlighting the central role of training volume in driving muscle growth. Even in trained individuals, significant hypertrophy improvements can occur without formal periodisation, provided progressive overload is applied. 

However, periodisation may be more relevant for motivation and adherence. Linear periodisation suits those who prefer tracking steady progress, while undulating periodisation offers variety and accommodates multiple training goals. So, as long as you meet minimum recommendations, choose which method is more convenient and aligns with your schedule and training goals.

14. Maintenance vs. Growth

Life or personal circumstances may interrupt regular RT, and significant decreases in muscle mass can occur within a few weeks of no training. However, small doses of training can maintain strength and muscle mass effectively. So what is the minimal amount of RT required to maintain muscle mass?

Research has shown that reducing RT volume by one or even up to two-thirds can help maintain muscle mass. However, there is a large variation, with some people finding it more difficult to maintain than others. Whilst older adults may also find it more difficult to maintain muscle mass. 

But it is difficult to accurately prescribe minimal maintenance levels, as most studies start with much higher training volumes. A reduction of a third to a half could be a logical recommendation for maintenance in the absence of empirical evidence (i.e., 1–2 sets per muscle group per week for maintenance). 

Considering that less training and time commitment are needed to maintain, as opposed to gain, muscle, this can be used to your advantage. If we take a longer-term view of strategically integrating RT with life, “maintenance blocks” of low-volume/time RT can be used when spare time or energy is particularly tight — giving you more flexibility without having to compromise long-term gains.

15. Warm-up & Stretching

The warm-up aims to prepare the body physiologically and psychologically for training, potentially enhancing performance and reducing injury risk. They are categorised as general—raising core temperature through low-intensity activity (such as five to fifteen minutes cycling), and specific—activating muscles and rehearsing the exercise (such as light squats before heavier squats).

For lighter sessions, whether the warm-up is “general” or “specific” does not significantly affect RT performance. However, specific warm-ups can improve RT performance when lifting heavy (over 80% 1RM). So, general warm-ups appear largely unnecessary when time is limited. One warm-up set, lifting lighter weights, may be advantageous and time-efficient for RT. 

Static stretching increases joint mobility but does not enhance performance, growth, prevent injuries, or reduce delayed-onset muscle soreness. Prolonged static stretching (30–60-minute sessions) can reduce strength, while short bouts (less than sixty seconds per muscle) have minimal effect. Dynamic stretching does not impair strength performance. RT itself improves flexibility comparably to static stretching protocols. Therefore, stretching is not essential and should be prioritised only when mobility represents a primary training goal.

16. Practical Applications

Each muscle group should be trained at least 2–3 sets per week. This can be done in one single session or across multiple sessions if you prefer. A range of repetitions (3 to over 20 per set) and intensities (30 to over 70% 1RM) can be performed at a level of high effort. Six to 12 reps per set at over 70% 1RM is also fine. Avoid very slow repetitions (of more than 10 seconds per rep). Bilateral multijoint exercise should be prioritised. Two to 3 minutes rest between sets is recommended.

Unless you are specifically aiming to grow a particular muscle, you have certain training limitations or have another goal other than growth, the following apply. Single-joint and/or unilateral exercises are not required. Exercise order does not matter. You can train at any time of day. There is no preference for free weights or machines. All other things being equal, other training modalities and techniques are not superior to traditional RT for muscle growth. 

However, some methods can be used to save time (e.g., supersets, dropsets, rest-pause sets) and/or be more convenient if you do not have access to gym equipment. If lifting heavy weights, an extra lighter-weight exercise-specific “warm-up” set is recommended. Gains can be protected (or “maintained”) by temporarily reducing weekly volume by 30-50%.

Conclusion

It appears that muscle hypertrophy is primarily driven by weekly training volume, with other variables such as effort, load, warm-up, rest period, tempo, periodisation, and the type of exercise having a more supportive and complementary role. Effective RT programmes should focus on targeting a sufficient number of weekly sets per muscle group, and then the level of effort and/or intensity of training.

Once the minimal effective dose is administered, then efficiencies can be made that can: 1) make individual RT shorter; 2) make RT more flexible to fit around lifestyle and personal circumstances; 3) minimise prolonged cessation of RT due to injury. The type of RT, advanced RT techniques, and periodisation can be used to your advantage whilst applying general progressive overload principles.

Training can be adapted to individual schedules, equipment availability, and specific goals, to be accessible, effective, and efficient when applied correctly. The evidence clearly demonstrates that effective muscle-building programs can be achieved with minimal time investment when key principles are properly applied. Success depends not on complex programming or excessive volume, but on consistency, appropriate effort levels, and progressive challenge over time.

Source: Alphabet Guides 2025. Muscle Growth A to Z Guide. Alphabet Guides

N.b. This article is for informational purposes only and is not medical advice. Please consult a qualified healthcare provider before making health decisions.