From The Peter Attia Weekly Newsletter:
Most popular training advice emphasizes optimization: how do you maximize muscle and strength? Programming for those kinds of goals entails lifting heavy loads, training near muscular failure, and doing so for long sessions, many times per week. While effective, these approaches impose meaningful costs in time, effort, and perceived risk, creating a barrier to entry for many people. Here we encounter a mismatch: what is optimal isn’t necessarily what is sustainable for everyone, especially those new to weight training.
…A recent meta-analysis addresses that question directly.1 In untrained individuals, resistance training performed with only moderate loads, multiple sets, and just two sessions per week was shown to capture most of the strength benefit, produce near-maximal hypertrophy (muscle growth), and deliver the full improvement in mobility seen with more demanding protocols.
More here.
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