How to build muscle faster in 2026? Apollo doc says the secret lies not in lifting heavyweights: 'The key driver of muscle growth is...'

As 2026 begins, many fitness enthusiasts are setting ambitious strength goals. Weighing in on the subject, Dr Sudhir Kumar, a physician associated with Apollo Hospital in Hyderabad, shared a practical and science-backed roadmap for developing muscle mass and strength. His guidance focuses on sustainable habits rather than complicated routines, making it accessible for beginners and seasoned lifters alike.

Effort Over Weight Selection

According to Dr Kumar, the real engine behind muscle enlargement is not how heavy the weights appear but how intensely the muscles are challenged. Muscle fibres grow when they are pushed close to the point of exhaustion, where completing another repetition with proper technique becomes nearly impossible. Research shows that when effort levels are similar, muscle growth occurs regardless of whether lighter or heavier loads are used.

That said, most structured muscle-building programs rely on a middle ground. Performing six to twelve repetitions per set with manageable resistance allows enough tension and workload to stimulate growth while keeping workouts time-efficient and joint-friendly.

Weekly Sets Drive Results

Muscle development depends heavily on total weekly workload, often referred to as training volume. This means the combined number of sets performed for each muscle group across the week matters more than overloading a single workout.

Dr Kumar highlights that most individuals experience optimal gains with roughly ten to twenty sets per muscle group each week. Beginners tend to respond well to fewer sets, while experienced lifters may need higher volumes to continue progressing. Spreading this workload across the week is far more effective than exhausting muscles in one session.

Frequency Fuels Progress

Training frequency also plays a critical role. Instead of isolating a muscle group just once weekly, stimulating each muscle approximately twice a week leads to better growth outcomes when overall volume is controlled. Dividing training across multiple days supports recovery, improves performance, and reduces injury risk.

Structuring a Balanced Workout

An effective strength session should cover all major muscle groups. This includes the chest, back, lower body muscles such as quadriceps and glutes, shoulders, arms, and the core. For most adults, selecting four to six exercises per workout ensures complete coverage without overwhelming the body or extending sessions unnecessarily.

Sessions, Timing, and Sustainability

For healthy adults pursuing hypertrophy, Dr Kumar recommends two to four resistance training sessions per week. Each workout typically lasts between 45 and 75 minutes, factoring in warm-ups and cool-downs. Beginners can start conservatively and gradually increase frequency as their strength and recovery improve. Crucially, every session should challenge muscles close to fatigue to remain effective.

The Core Takeaway

Muscle growth thrives on consistency, smart effort, and balanced planning. Pushing muscles near exhaustion, training each group multiple times weekly, and maintaining steady routines over months are the true keys to visible and lasting results.