The fitness world is bursting with misinformation. According to scientist and muscle growth expert Brad Schoenfeld, what is the biggest lie going around?

When it comes to fitness information, one thing you absolutely must know is that there is no single best way to build muscle. There are many paths that lead to muscle growth, according to Schoenfeld.

THE BASIS

The basic principle is that you must train hard, relatively close to muscle failure, meaning you keep around three repetitions in the tank (~3 RIR). Additionally, you must be consistent and give all your muscle groups the necessary attention.

NOT ONE WAY OF TRAINING

People react differently to different things. Some people respond better to a lower volume, others to a higher volume. There are so many things to take into account, and there is certainly not one single way to train.

YOUR GOALS

What is important is: what are your goals? Do you want to become a bodybuilder, do you want to become an athlete, or do you just want to get fitter?

In general, the higher your expectations and goals, the more time you need to invest to achieve them. However, for the average person, two sessions of about 30 minutes per week are already sufficient to see significant improvements. Significant in strength, muscle development, metabolism, brain health, and so on. As long as you train hard and are consistent, training twice a week is enough. This is confirmed by findings from Stronger by Science.

Motivation is the key word in all of this.

Sources: Brad Schoenfeld podcast, Stronger by Science.