To train for size not strength, follow this hypertrophy training guide: use moderate weights with 8–12 reps, increase time under tension (2–3 second eccentrics), focus on muscle contraction, take sets to 1–3 reps from failure, use shorter rest periods (30–90 seconds), and accumulate 10–20 working sets per muscle group weekly. Unlike strength training (heavy loads, long rests), hypertrophy training emphasizes metabolic stress and volume. This muscle size vs strength training distinction is crucial for achieving aesthetic goals .