Lift Correctly For Efficiency

Anatomically, mechanically correct lifting with complete control and constant tension on the target muscle, utilising a full contraction. Repeat until positive failure, which is, the point at which it is no longer possible to to move the weight under complete control through the full range of motion.
Couple this with a volume that matches your rest time between workouts, and the quantity of quality food eaten you will progress.
That’s pretty much it as far as muscle hypertrophy is concerned.
Obviously a generalisation, but master the above concepts, and you’ll save a lot of time having to wade through bullshit.

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