Building Strength

Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.

This week on the podcast, we dove deep into muscle growth—specifically, the science and strategies behind hypertrophy and strength training. In my conversation with Nutrition Coach Lucas Schmidt, we unpacked what “hypertrophy” really means and how it differs from simply getting stronger. We talked about how those early “noob gains” are gratifying for anyone just starting out, but as your training matures, it’s important to tailor your program to your specific goals—whether that’s adding size, upping your total weight on a lift, or simply becoming more resilient and healthy as you age.

We also covered practical advice for maximizing muscle growth while minimizing injury risk. Lucas broke down some misconceptions about training to failure, the importance of leaving a few “reps in reserve” for better long-term results, and the role of proper technique. We discussed why hypertrophy is more about moderate weight and higher reps (with good form) than ego-lifting or chasing personal bests every session. Finally, we explored how environments—like the gym versus home—can affect your motivation, form, and overall consistency.

PODCAST NOTES 

• Hypertrophy specifically refers to the process of increasing the size of your muscles. While strength training is often used as an umbrella term that includes various forms of resistance exercise, true hypertrophy training means prioritizing muscle growth over just lifting heavier weights. Whether your goal is aesthetics or adding lean body mass for health, picking the right approach makes all the difference.

• Beginners in resistance training (often described as experiencing “noob gains”) will often see dramatic changes in both strength and size regardless of how perfectly their routine is structured. But as you progress, these gains slow down and you’ll need to choose more targeted and intentional training methods, depending on whether you want to increase muscle size, focus on strength, or maintain general fitness.

• Hypertrophy training is distinguished by its emphasis on moderate weights (not the heaviest you can lift), higher repetitions, and working the muscle until it’s nearly fatigued but not necessarily going to complete failure every set. This approach maximizes muscle growth by creating the right metabolic and mechanical stress without overtaxing your body or risking injury.

• Understanding “reps in reserve” is crucial for sustainable progress. Leaving about 2–3 repetitions “in the tank” before absolute failure in each set helps ensure that you can perform subsequent sets with good form and adequate energy. This approach has been shown in research to optimize muscle growth while keeping you safer and more consistent over the long term.

• Proper technique isn’t just about aesthetics or gym etiquette, it directly impacts your results and your health. Ego-lifting, poor range of motion, or using too much momentum can increase your risk of injury and actually hamper your muscle growth. Sometimes, using a lighter weight with impeccable form recruits the target muscle fibers far more effectively.

• Resistance machines, dumbbells, barbells, and bodyweight exercises all have unique advantages. The notion that machines are inherently less effective is a myth—if a machine helps you isolate a muscle safely or manage your risk of injury, it’s a perfectly valid tool. What matters most is consistency, safety, and matching the equipment to your own body’s needs and preferences.

• Many people are intimidated by gym environments or worry about how others perceive them. The reality is that almost everyone is focused on their own progress, and having variety in your workout environment—whether you choose home or gym workouts—can improve your motivation. For some, the gym offers the specialized equipment and reassurance of being in a purpose-driven space.

• The benefits of building muscle extend well beyond appearance. Increased muscle mass is strongly associated with lower all-cause mortality, greater resilience against injuries and illness, improved bone density and brain function, and even better outcomes when facing diseases or medical treatments. Simply put, more muscle generally means a healthier, happier, longer life.

To wrap up, remember: Whether your goal is to look great, feel strong, or stay healthy as you age, building muscle is one of the single best investments you can make in yourself. There’s no shame in starting simple or making mistakes—the important thing is consistency and safety.

If you need a plan tailored to you, don’t hesitate to reach out and schedule a time with Lucas to discuss your needs. Everybody’s different, and your approach should reflect that. 

Till next week.

Stay educated. Stay healthy.