Building Muscle: What to Prioritize (and Deprioritize)

When it comes to building muscle, there are many strategies people rely on. Training methods, nutrition plans, supplements, and recovery tools. However, not all muscle-building approaches are created equal.

Below is a practical breakdown of the most common muscle-building strategies, ranked by effectiveness on a scale of 1–10 (10 being the most effective), based on current research and real-world outcomes.

Genetic Predisposition: 10/10

The research is clear: genetics play the largest role in muscle-building potential. Muscle fiber type, hormone levels, limb length, and recovery capacity are largely inherited.

Choosing your parents wisely is the most important muscle-building “decision” one can make.

Resistance Training: 9/10

Resistance training is the most important controllable variable for building muscle.

Whether you lift light, moderate, or heavy weights matters less than training intensity and effort. To stimulate muscle growth, sets should be taken to muscle failure, or very close to it. Progressive resistance training remains the foundation of hypertrophy and long-term strength gains.

Protein Intake: 5/10

In 2025, protein officially “jumped the shark” (yes, that’s a Happy Days reference).

Protein is important for muscle growth, but its role has been significantly overstated in recent years. For most people, aiming for approximately 0.7 grams of protein per pound of body weight is sufficient to support muscle protein synthesis.

That said, the strength training workout is the real driver of muscle growth. Protein is simply the icing on the cake. Not literally.

Creatine Supplementation: 3/10

Creatine is the most thoroughly researched and evidence-backed muscle-building supplement available.

While creatine supplementation can lead to small but real increases in muscle size, the overall impact on hypertrophy is modest. That said, creatine offers additional benefits beyond muscle growth, including improvements in strength, power output, and cognitive performance.

Ice Baths and Cold Water Immersion: -2/10

Cold water immersion, when performed close to resistance training sessions, has been shown to blunt the muscle-building response.

While ice baths may have benefits for pain management or endurance recovery, they are counterproductive if your primary goal is maximizing muscle hypertrophy.

Fasting: -2/10

Prolonged fasting—whether half a day, most of the day, or a full day—is likely a poor strategy for muscle growth.

Extended periods without food reduce amino acid availability, which in turn decreases muscle protein synthesis. Over time, this can lead to loss of lean muscle tissue, especially when combined with intense training.

Final Note

These ratings are based specifically on muscle-building effectiveness, not overall health, longevity, or performance outcomes. Some strategies that rank poorly for hypertrophy may still offer other benefits depending on individual goals.