Gee, I don't know How to break this to the Esteemed Researchers but anyone who's stuck with an exercise program Does figure it out on their own fairly quick.
The human body needs time to Recover from exercise.
The benefits of exercise kick in as the body is rebuilding and Overcompensating from the stretching and micro Damage exercise inflicts on it.
Picking up heavy weights, cycling, running etc do not build muscle.
The body with proper rest and nutrition does it After the owner pushes that body.