Muscle hypertrophy (growth) and muscle strength gains are closely tied to how the nervous system activates muscle fibers.
“Muscle memory” is less about the muscle itself and more about nerve-to-muscle connections.
Why Muscle Matters
Muscles support metabolism, posture, and overall health.
Better muscle quality (not just size) contributes to higher metabolic rates and improved immune function.
Posture, aided by strong muscles, affects breathing, alertness, and aesthetic appearance.
Optimal Training Range
Working at 30–80% of one-rep max (1RM) is effective for both hypertrophy and strength.
Aim for 5–15 total sets per muscle group per week in this intensity range.
Perform sets close to or at failure (where you cannot do another rep in good form).
Training Volume & Testosterone
Sessions under 60–75 minutes generally boost testosterone; longer or overly intense sessions can elevate cortisol and reduce testosterone.
A specific protocol for maximizing testosterone involves 6 sets of 10 reps (with about 2 minutes rest), especially with compound movements.
Exceeding that volume (e.g., 10 sets of 10) can shift the hormonal balance toward catabolism (more cortisol, less testosterone).
Range of Motion & Movement Speed
Full range of motion is emphasized for optimal gains.
Slowing down repetitions can help isolate the target muscle for hypertrophy; however, total muscle fiber recruitment eventually increases as you approach failure, regardless of speed.
Parasympathetic Recovery Techniques
Engaging the calming (parasympathetic) nervous system right after or even between sets can improve recovery and focus.
Methods include:
Physiological sighs (double inhale through the nose, followed by a long exhale) between sets.
Non-Sleep Deep Rest (NSDR) or other short breathing/meditation practices immediately post-workout.
Key Takeaways
Resistance training benefits extend beyond muscle size, impacting metabolic health, hormonal balance, posture, and immune function.
Moderate to high-intensity work (30–80% 1RM), sufficient sets (5–15 weekly per muscle), and training near failure are foundational principles.
Short rest intervals (around 2 minutes) and session durations under 75 minutes help optimize testosterone and recovery.
Incorporating brief, deliberate relaxation techniques can enhance performance and overall adaptation.
