Resistance training uses resistance to muscular movement to build strength, endurance, and muscle size. It provides benefits like increased muscle strength and tone, flexibility, balance, decreased injury risk, and improved bone density and sleep. The document recommends doing multi-joint exercises that recruit more muscle groups over single-joint movements. It also suggests doing multiple sets of 3-4 repetitions of an exercise while using a weight that allows good form on the last repetition before fatigue sets in. Short rests between sets allow muscles to clear metabolites and prepare for the next set.

1. Important parameters to build size and
strength
Resistance Training
Resistance training is the use of resistance to
muscular movement to build more strength,
endurance and size of the muscles.
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Benefits of Resistance training
Muscle Strength and Tone, Flexibility and Balance,
Decreased Risk of Injury, Increased Bone Density and
Strength, Improved Sleep and much more.
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THE RIGHT EXERCISES
Multijoint exercises are more
challenging than single-joint
movements, and this makes them
superior for building muscle.The
multijoint movements always allow you
to recruit more muscle groups and
therefore lift more weight.
DO MULTIPLE SETS OF AN
EXERCISE
Doing multiple sets of a
movement—as many as 3-
4. Doing that many sets
will allow you to fine-tune
the amount of weight
you're using.
THE PROPER WEIGHT
After warming up, choose a weight
that allows you to just reach your
target rep with good form. If you
have to cheat the weight up or
otherwise throw your back into it,
that doesn't qualify as a clean rep.It
will, however, increase your risk of
injury.
TAKE A SHORT REST BETWEEN
SETS
As your muscles fatigue during
a set, they need time to clear
metabolic byproducts which
takes time. A good measure is
when you catch your breath
and feel ready to go again.