Minimalist Training: The Minimum Dose for Muscle Growth

Key Takeaways

• As few as 2 sets per muscle group per week can stimulate growth; 12 sets per week is generally optimal for most people.
• Six to 12 reps at over 70% 1RM is the most time-efficient and evidence-backed load range for muscle growth.
• Existing muscle can be maintained with as little as 1 set per muscle group per week during low-training periods.

Despite the health benefits, resistance training is underused worldwide. Only around a quarter of adults in Western countries meet training recommendations (of 2+ sessions a week). Participation is low across all age groups, with older adults and those in poorer areas least likely to meet requirements.

Low participation in resistance training is because most people dislike doing high-intensity exercise, have self-reported time constraints, and have a general lack of motivation to exercise. So we've decided to establish a “minimalist” approach to training that may improve participation by reducing intensity, frequency, or entry requirements.

How little do you need to train to grow muscle?

In addition to looking good, bigger muscles make everyday tasks easier, improve your health and quality of life. It also supports healthy ageing. While athletes and those who're active seek "optimal gains", other people, with limited time or interest in resistance training, might be better aiming for the minimal amount of training to get meaningful gains.

In this article, we're not going to focus on strength, endurance, speed or athleticism — we're only focusing on size for now. Although many different training programmes stimulate muscle growth, there's no consensus on what (or how much) this is.

Training volume: how many sets to build muscle?

Training volume is the total work that your muscle has done. It can be measured 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 growth, 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 12 sets. Lower-volume resistance training of 3 or fewer sets per muscle group per week can stimulate growth, whereas as little as 12 sets may maximise it.

Researchers have noted that there may be a volume-response for different muscles, with some muscles responding slightly better to higher volumes. For example, beginners show similar upper-body growth whether they complete single or multiple sets. Whereas lower body muscles seem to respond better to multiple sets. People who've been training for a while also seem to benefit more from multiple sets in both their upper and lower body muscles.

Generally, greater gains are reported with multiple sets. In fact, a lot of so-called “single-set” training programmes are actually "single-set" multiple exercises that target the same muscle group. One set of three different variations of bicep curls is three sets, not one. There's some evidence to suggest that 1 set per week is less effective for muscle growth. Add this to the fact that lower-body muscles and trained people seem to respond better to multiple sets; it seems that the minimal number of sets per muscle per week is two.

Scientists have reported a “dose-response” for volume, indicating that it is a strong driver of growth. 2 sets is the minimal amount, and 12 seems to be optimal, with (presumably) incremental gains between these two numbers. If you have easy access to your own gym, a work gym, or there's one on the way back from work, you can simply "micro-dose" your sets into quick sessions (say 15 minutes or less). Do your two sets for each muscle group, after a quick warmup set, then leave.

Providing you get enough volume, the evidence seems to suggest you'll get similar results. Current resistance training guidelines generally recommend 2-4 sets per muscle group, 2-4 times a week, which gives you 4-12 sets per muscle group per week. Our minimalist approach is pretty similar. We just suggest that you do at least 2 sets per muscle group per week as a minimum.

How often do you need to train to build muscle?

Training frequency refers to the number of weekly sessions or times a muscle group is trained per week. It is closely linked to growth outcomes. When training volume is the same, frequency does not seem to matter¹.

In other words, 6 sets of bench press is no different to doing two lots of 3 sets in different sessions (just as long as you're pressing the same number of reps and weight in each set). However, training more often tends to lead to greater gains when volume is not controlled. Probably, because you have more rest between sets, meaning that (in reality) you give more effort and lift more weight.  

Basically, splitting up your training probably means you're more likely to train better. It's not correct to say that more training means more growth. But more training likely leading to more volume, which leads to more growth, is a more accurate statement. If you're only doing 2 sets per muscle, it obviously makes no sense to break this into two separate sessions. However, if you want better results, you probably want to "split" working different muscle groups across different training days. 

General guidelines recommend 2-3 sessions a week. But we think that it is possible to achieve decent results from 1 session per week, provided you're able to complete 2 sets on all major muscle groups. 

What weight and rep range builds muscle most efficiently?

Training load is a controversial topic. Each percentage of your one-rep max corresponds to a 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 recommended to optimise growth. Although there's research to suggest that low/moderate loads can lead to comparable gains. However, the most robust evidence comes from higher loads². You have to train harder with lower loads if you're going to get the same results as lifting higher loads³. 

So, while you can achieve similar results, higher loads are more time-efficient. They require fewer reps and less effort. However, lighter loads may work better for home gyms and home workouts. Lifting 6–12 reps at higher loads (over 70% 1RM) remains the most practical and best evidenced range for maximising growth. However, circumstances matter. Your personal preference, experience, ability to train to failure and what equipment you have available can guide load selection.

Contraction type: eccentric vs. concentric for muscle growth

Eccentric contractions or negatives (where the weight is lowered) are often considered superior for muscle growth compared to concentric training (where the weight is lifted). This seems to be because you can lift more weight on the lowering part of the rep than the lifting part. Both types of contractions lead to muscle growth. But eccentric training seems to have better growth prospects as long as the weight is heavier. 

There are also "regional" differences between the two types of contractions. Eccentric training grows the muscle better near the joints. Concentric training is better at growing the middle of the muscle. So, unless you are targeting a specific section of your muscle, you're probably better off using both types of contraction. Which is what you probably do anyway (lift and lower the weight in each rep).

Growth aside, eccentric training is generally better for increasing your strength, joint strength and rehab. Whereas concentric training seems better for developing speed. In the real world, most people are unlikely to have access to the specialist, expensive equipment needed for proper eccentric training. Most people are perfectly fine doing standard weightlifting exercises

What the results from the eccentric exercise tell us is that lifting heavier loads to a high level of effort is probably better for growth. Secondly, it suggests that controlling the eccentric part of the movement with your muscle is very important — don't let gravity do the work for you. 

The lowering part of each rep should be slow and controlled, and if you have a good spotter, they can help you eccentrically overload the muscle on the last few reps of the set by helping you lift the weight into position. 

What rep duration is best for muscle growth?

Training with slightly lighter loads (e.g., below 80% 1RM) allows you to slow the "tempo" or "velocity" of the rep. Reps that are 1-2 seconds are just as good (for growth) as ones that are 8 seconds long⁴. However, very slow reps (over 10 seconds) appear less effective for growth.

General recommendations advise relatively slow reps (1-2 seconds lifting and 1-4 seconds lowering the weight, so 2-6 seconds total), which is fine.  But for minimalist training, you can do your reps a bit quicker. It won't lead to better growth, but it is marginally more time-efficient — saving you a few minutes per session. So our recommendations for minimalist growth are to simply avoid slow repetitions.

Are compound or isolation exercises better for muscle growth?

Multijoint exercises recruit one or more large muscle groups across two or more joints. They require body stabilisation and engage muscles that are not used during 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 growth stimulus during multijoint exercises (like your hamstrings during a squat). Research has shown that the addition of single-joint “isolation” exercises doesn’t seem to be any better than multijoint exercises for muscle growth. 

Multijoint exercises engage more muscle mass per set and allow for shorter overall workouts. However, longer recovery periods may be needed. Therefore, multijoint exercises are recommended for minimalist training. However, if time isn't a factor, single-joint "isolation" exercises are also fine for growth. If you're doing both types of exercise, there is no compelling evidence that performing one before the other is better for muscle growth.

Can you build muscle with machine exercises?

You can load your muscles with "free weights" (like barbells or dumbbells) or use machines, which guide you through the movement. Both types of resistance training are equally effective for muscle growth. There is no clear winner.

Free weights are more versatile, cheaper and more accessible as they can be transported, stored and fit all body shapes and sizes. However, you do need to take time to learn the free weight movements, so they are not great for beginners. That said, some free weights are easier to use than others. For example, barbell movements are usually easier than their dumbbell or kettlebell equivalent. But then again, dumbbells allow a freer range of movement and are quicker to use (no loading plates).

The point we're making is that not all free weights are the same. They all offer different pros and cons. Machines, in general, are easier to use. You don't have to waste energy to move or load them, and you can train to a high level of effort more safely (and don't require a spotter). 

So we're not giving any specific recommendations for minimalist training. Pick the type of equipment that you can move safely, efficiently, confidently and have easy access to. 

Bilateral vs. unilateral training for muscle growth

You can lift a weight "unilaterally" (one side at a time), think one-arm or single-leg exercises. Or you can lift weights "bilaterally" with both arms or legs moving in the same way at the same time (e.g., bench press or squat).

Bilateral exercises often allow you to lift heavier loads because they give you better stability, and there's more muscle mass involvement. For simple exercises, such as bicep curls or leg extensions, you may be able to lift more weight by only working one muscle at a time. However, both unilateral and bilateral training produce comparable gains in trained and untrained individuals.

Bilateral exercises are obviously more time-efficient (half the required time). So, for our minimalist training approach, we recommend them if you're tight on time. However, unilateral exercises are fine as well for growth and may have the added benefit that they work your core a bit more effectively.

Body weight training

Body weight training can be performed anywhere and doesn't require any equipment, so it is a viable alternative to traditional weightlifting. But while it is possibly just as good for your general health, its ability to increase muscle mass is less compelling compared to weightlifting. 

Pull-ups, push-ups, squats and sit-ups are all effective exercises for muscle growth. However, once you reach a certain level, it becomes more challenging to continue growing (compared to weightlifting). So, increasing difficulty requires changing exercises (e.g., going from knee push-ups to standard push-ups). This means wasting time (from a growth perspective) in having to learn new exercises and then having to reach a sufficient level of strength in them, to promote new growth. 

So, body weight programmes can be effective for muscle growth, and they offer several other benefits. We just question whether they are the most efficient way to do it. We advise saying to traditional weightlifting for efficiency. But bodyweight is fine if you don't have access to gym equipment

Rest intervals

Inter-set rest

The rest interval between sets is typically perceived as a frustrating necessity for weightlifters who have limited training time. However, adequate rest, between sets and between sessions, is crucial for optimising growth. It allows your body to remove "metabolites" and replenish your muscles' energy stores.

Not resting long enough can blunt your training performance, and thus your growth prospects.  Common guidelines suggest resting anywhere between 30 seconds and 5 minutes between sets. However, rest periods in the mid-range (i.e., 1–3 minutes) may be optimal for growth and time efficient⁵. 

There's evidence to suggest that experienced weightlifters, who're lifting heavier weights, might need longer rest (over 2 minutes). We recommend 2-3 minutes between sets. However, there are some training techniques that you can use to reduce the time of your workouts without compromising growth. 

Inter-session rest

There is little research investigating the effect of the amount of rest between sessions on muscle growth. Recovery rates vary wildly between people and also depend on the intensity and type of resistance training you've done. 

Allowing at least 1 full day (48 hours) and up to 1 week of recovery per muscle is generally recommended. We agree. What you want to avoid is training while you're muscle are tired or sore. It is suboptimal and may be counterproductive for growth

"Advanced" training techniques