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If resistance training plays a strong role in your workout routine, it’s a good idea to make sure your training goals are clear. Muscle tissue responds differently to different exercises at various levels of intensity, and once you clarify your goals, you can choose the exercises (and even the nutrition plan) that can help you get where you need to be. Are you trying to build muscle strength? Or do you care more about volume and size? Here are a few workout tips that can be applied to specific muscle building goals.

Muscle Building Workout Goals

For a muscle building plan focused on size and mass, rely on the burn-down or drop set lifting approach. This means lifting heavier weights at lower reps. The fastest muscle building strategy comes from lifting until you reach the point of failure, or until you’re entirely unable to continue. After a short pause, continue until you reach the failure point again.

Strength Building Workout Goals

If you’re trying to increase muscle strength and agility and you don’t care much about getting big, focus on lower weights and more reps. Make sure you’re creating resistance in the rails, or supporting small muscle groups that contribute to core stability, balance, and speed. Building muscle strength can be great for your athletic performance, but if you pursue this method, you may never get the bulky, muscular look of a professional body builder.

For both types of muscle building goals, remember to get plenty of sleep, stay hydrated (choose juice or water), and eat several servings a day of lean protein. Legumes, fish, poultry, eggs and nuts can support the muscle building process and help your muscle tissue recover from the miniscule damage caused by high intensity resistance training.