How to Increase Strength and Grow Muscles

The muscle needs tension, stress and damage to grow

Author

Jared Thurmon
December 24, 2024 • Estimated Reading Time: 9 minutes

What is the key to grow muscles that serve you well?  

I recently went to a rad new clinic in Atlanta that analyzes your VO2 Max, Resting Metabolic Metabolism and takes a look at your bone density and where muscle mass is on your body. I would recommend these tests to anyone looking optimize your health.

The big takeaway for me was that whether male or female - we all need to be strength training - for many reasons.

Why? Lean muscle growth stands at the core of a healthy body, supporting everyday functional strength, metabolic efficiency, and long-term wellness. Recent evidence highlights the wide-ranging benefits of building and maintaining muscle mass, especially for individuals managing demanding careers, family responsibilities, and aspirations for improved health and vitality. Below is an overview of why lean muscle matters, how it can be achieved, and practical ways to integrate this practice into a busy life.

Key Benefits of Lean Muscle Growth

• Improved Metabolism: Muscle tissue has a higher metabolic rate than fat tissue, meaning it burns more calories at rest, assisting in weight management and energy balance. Research shows that increased muscle mass significantly contributes to daily energy expenditure.¹

• Enhanced Mobility and Strength: Stronger muscles improve posture, reduce injury risk, and facilitate everyday movements such as lifting, climbing stairs, and playing with family.²

• Better Metabolic Health: Studies link higher muscle mass to improved insulin sensitivity and overall metabolic health, which can reduce the risk of chronic conditions.³

• Elevated Quality of Life: Having adequate muscle mass can boost confidence, resilience, and the ability to stay active across varied life responsibilities.⁴

The Key: Near Fatigue/Exhaustion Approach

After my great experience learning about how my body burns carbs and/or fat more, I realized I knew nothing about muscle growth. So I went and interviewed a few folks who seemed to be at the top of their craft. They both agreed - progressive overload, get that burning sensation before you stop. The old adage - one to grow on - is a lot more true than I realized. That last rep may be the one that activates the neurons to trigger a hormonal chemical response in the brain and body that signals muscle growth is needed. If we don’t get to that burn point when the lactate is present - then we really aren’t going to grow lean muscles.

This was a revelation to me - that only under the near breaking point of tension do our muscles growth. It reminded me of the idea on how soul health is increased - James 1:2-4 says “when trials and troubles in life of any kind come your way, consider it an opportunity for great joy.   For you know that when your faith (your confidence in all things divine) is tested, your patience and endurance has a chance to grow.   So let it grow, for when your patience and endurance is fully developed, you will be perfect and complete, needing nothing.”

I was listening to a recent podcast with Andrew Huberman who was citing alot of Dr. Andy Galpin’s research and he hit on the point that we should be nearing fatigue with 30-80% of our one rep max. i.e. You can lift a max of 100lbs via squats or bench press one time. Your active working weight for workouts should be 30-80lbs and 3-4 sets of 8-12 reps or until you’re burning but not hurting yourself when you hit that last rep.

The Key to achieving lean muscle growth often involves resistance training that brings your muscles close to fatigue in each set. This near-exhaustion approach stimulates the muscle fibers most responsible for growth. Multiple studies support lifting a weight for a moderate number of repetitions (e.g., 8–12 reps) to the point of near-failure for optimal hypertrophy.⁵ Consistency, correct form, and incremental weight progression remain essential for safe and effective gains.

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“The last three or four reps is what makes the muscle grow"

Arnold Schwarzenegger

Excuses I’ve made…

• Limited Time aka Ain’t Nobody Got Time for This: For anyone managing high-level (high-stress) careers and personal responsibilities, scheduling resistance workouts can seem daunting. To address this, consider shorter, high-intensity sessions using compound movements (e.g., squats, bench presses, deadlifts). These target multiple muscle groups, cutting workout time while still delivering results.

• Uncertainty About Technique: Proper form can be intimidating without prior experience or personal coaching. A qualified personal trainer or a specialized fitness program can provide technique guidance. This investment safeguards against injury and ensures each set is taken to the right level of effort.

• Skepticism of Technology: Some remember a time before fitness apps and wearables were part of everyday life, which can lead to reluctance in adopting these tools. While technology can be helpful, it is not mandatory. Tracking sets and progress with a notepad or a spreadsheet can suffice to monitor performance and improvements.

• Fear of Overcommitment: Establishing a new routine may feel overwhelming. A gradual approach, such as beginning with just two resistance sessions per week, allows for a smoother transition. Once consistency is established, additional sessions can be added or extended as desired.

Integrating Muscle Growth Into Daily Life

• Allocate 20–30 minutes of resistance training at least three times per week.

• Focus on compound lifts that work several muscles at once.

• Recruit professional guidance if needed to ensure proper technique.

• Track progress (with or without technology) to stay motivated and measure improvements.

• Consider recovery essentials such as balanced nutrition and quality sleep and adequate protein intake. I will plan to touch on protein in an upcoming newsletter.

Building lean muscle can bolster vitality in busy lifestyles. By employing near-fatigue training strategies and overcoming common obstacles, you can reap the substantial benefits that come from a well-structured resistance program.

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I’d love to hear your thoughts. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend.

I have a passion for making a difference in the world and I think the world is in desperate need of healthy, happy men who love the women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health

Here are a few topics I think you’ll love if you haven’t checked them out before:

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

¹ American College of Sports Medicine (2021). ACSM’s Guidelines for Exercise Testing and Prescription.

² Kraemer, W.J., & Ratamess, N.A. (2022). Foundations of Resistance Training for Health and Performance, Strength and Conditioning Journal.

³ Huang, W., et al. (2023). Muscle Mass and Metabolic Health, Journal of Metabolic & Clinical Research.

⁴ Aune, D. (2022). Physical Activity, Muscle Strength, and Longevity, Sports Medicine.

⁵ Dankel, S.J., et al. (2021). Near-Muscular Failure Training for Hypertrophy, Journal of Strength & Conditioning Research.