Based on the principles of muscle hypertrophy (muscle growth), here are 10 essential workout tips to increase muscle size:

Control the Eccentric Phase (The Negative): Don’t just drop the weight. The lowering (eccentric) part of a lift causes significant micro-damage to the muscle fibers, which is key for growth. Aim for a controlled, slower tempo (e.g., 3 seconds) on the eccentric phase.

Prioritize Progressive Overload: The fundamental rule for muscle growth. Continuously challenge your muscles by gradually increasing the stress over time. This can mean adding more weight, performing more repetitions or sets, reducing rest time, or increasing time under tension.

Focus on Compound Exercises: Start your workouts with multi-joint movements that engage large muscle groups and allow you to lift heavier weight. Examples include squats, deadlifts, bench presses, overhead presses, and rows. These movements maximize total muscle stimulus.

Aim for the Hypertrophy Rep Range: For maximizing size, lift weights that allow you to reach muscle fatigue within the 6–12 repetition range for most exercises. The last few reps in each set should be difficult but maintainable with good form.

Use Multiple Sets and Proper Volume: Performing 3–5 sets per exercise for the major lifts is generally effective. Aim for an appropriate total weekly volume (sets and reps) for each muscle group, often targeting each group at least twice a week.

Train to or Near Failure: To ensure maximal muscle fiber recruitment, push your working sets until you are one or two reps away from being unable to complete another repetition with good form. This signals to your body that it needs to adapt and grow.

Maintain Adequate Rest Between Sets: For hypertrophy, rest periods between sets should generally be around 60–90 seconds. This length allows for partial recovery of energy stores while keeping metabolic stress (the “pump”) high, which is also a stimulus for growth.

Ensure Proper Form and Full Range of Motion (ROM): Poor form invites injury and shifts tension away from the target muscle. Use a full ROM to stretch the muscle under load, which is a powerful trigger for growth, especially at the end range.

Fuel Muscle Growth with Protein: Outside of the gym, your muscles need building blocks. Consume enough protein—generally 1.6 to 2.2 grams per kilogram of body weight per day—to support muscle repair and synthesis.

Prioritize Rest and Sleep: Muscle growth happens during recovery, not in the gym. Aim for 7–9 hours of high-quality sleep per night, and ensure you give each muscle group 48–72 hours of rest before training it intensely again.