Which training method is considered the best for adding muscle mass?

Resistance training is the most effective method for adding muscle mass, primarily because it involves working against an external force, which stimulates muscle hypertrophy. This form of training typically includes exercises like weightlifting or bodyweight movements, which can be adjusted to increase resistance progressively. This progressive overload is crucial for encouraging muscles to adapt by growing in size and strength.

The physiological response to resistance training includes an increase in muscle fiber size, improved neuromuscular connections, and overall enhancements in muscle strength. It promotes the release of anabolic hormones like testosterone and growth hormone, which further contribute to muscle growth.

On the other hand, aerobic training focuses on improving cardiovascular endurance and generally does not provide the intensity or resistance required for significant muscle growth. Isokinetic training is specific and often used for rehabilitation purposes; while it can help improve strength, it might not be as effective as traditional resistance training for muscle mass gain. Endurance training, similar to aerobic training, concentrates on stamina and typically involves long-duration activities that do not favor hypertrophy. Thus, resistance training stands out as the optimal choice for those looking to increase muscle mass effectively.