Focus on Compound Exercises: Prioritize compound movements such as squats, deadlifts, bench presses, rows, and overhead presses in your weightlifting routine.
Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, reps
Mind Muscle Connection: Focus on establishing a strong mind-muscle connection during each exercise to maximize muscle activation and recruitment
Controlled Eccentric Phase: Pay attention to the eccentric (lowering) phase of each repetition, as this is where muscle damage and growth occur
Variety in Rep Ranges: Incorporate a variety of rep ranges into your workouts, including low (1-5 reps), moderate (6-12 reps), and high (12+ reps) ranges.
Optimize Rest and Recovery: Allow adequate time for rest and recovery between weightlifting sessions to optimize muscle growth and prevent overtraining
Nutrition and Hydration: Fuel your body with adequate nutrients and hydration to support muscle growth and recovery.