Achieving strong, defined arms or legs is about more than just lifting weights. A ton goes into growing your muscles—and that includes proper nutrition, recovery, and working out in a specific way.

This story is from Manual, GQ’s flagship newsletter offering useful advice on style, health, and more, four days a week. Sign up here to get it in your inbox. Despite what many workout equipment ...

Objective To determine how distinct combinations of resistance training prescription (RTx) variables (load, sets and frequency) affect muscle strength and hypertrophy. Data sources MEDLINE, Embase, ...