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Train the muscles you want to develop more frequently, taking advantage of a process called muscle protein synthesis. This process repairs damaged muscle fibres, leading to a super compensation effect that makes them bigger and stronger.

Varying your rep range exposes your muscles to different stimuli. Incorporating phases with 3-6 reps helps strengthen and improve neural connections while using 15-20 reps increases muscular endurance. Cycling through different rep ranges allows for continual progress as each stimulus complements the others.

To make exercises more challenging, you can adjust the tempo, which refers to the speed of the movement. Current research suggests that focusing on training a muscle in its lengthened range is highly effective for building muscle. For example, exercises like squats (for quads) and preacher bicep curls (for biceps) challenge the muscles in their lengthened range.

Avoid attempting too many exercises at once; instead, focus on a few exercises that you can perform well and perfect your technique. Building muscle relies on creating tension, so it's essential to maintain control over the weight throughout the entire movement.

Proper nutrition plays a crucial role in supporting your workouts and muscle repair. It's recommended to consume plenty of carbohydrates to fuel your workouts and an adequate amount of protein for muscle repair. A good starting point for protein intake is 1 gram per pound of body weight, but this can be adjusted based on individual needs.

Many individuals don't train with sufficient intensity. Consider hiring a good coach for a session to experience the level of effort required. Aim for a 9/10 level of exertion on your top sets. While you don't need to reach complete failure every time, you should avoid leaving too many reps in the tank. Building up to an all-out set where you can't perform another rep is recommended.

Sleep is where the magic happens for muscle growth. If you experience poor sleep quality or insufficient sleep quantity, your body won't be able to recover effectively, hindering muscle growth. Similarly, chronic stress can also affect muscle growth. Training acts as a healthy stressor, but if you are already chronically stressed, it can have a negative impact. Therefore, it's important to manage stress levels effectively to support muscle growth.

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