(A) Stimulate the Musculature of the Entire Body:-
If a muscle never gets activated, it would not grow. To make a muscle grow, it must be stimulated on a regular basis. The Deadlift stimulates a lot of muscles throughout the body. The forearms, traps, lats, scapular retractors, spinal extensors, glutes, and hamstrings, even the core and quad muscles get activated during heavy deadlifts. This helps explain why deads are such a great exercise. However, if all you did was deadlift, your pecs, delts, and biceps would not come close to reaching their full hypertrophy potential. Make sure your programs regularly incorporate enough exercises that combined to thoroughly hit the entire body. And here’s a common sense alert: if you want maximum muscle mass in a particular body part, then make sure you get strong at the exercise that elicits the highest activation in that muscle. For example, hip thrusts elicit the highest glute activation, so even if you are squatting and deadlifting every week, it is worth adding them into the mix if maximum glute size is the goal. Similarly, if rear delt hypertrophy is the goal, military presses won’t cut it. You will need to add in some targeted rear delt work.
(B) Warm-ups Are Essential:-
You can not just saunter into the weight room, load a bar with a bunch of plates and grind out a big one-rep max. Even if you do manage to squeeze out that one ugly rep, your injury risk is sky-high. Depending on their condition and injury history, some folks might need 20-30 minutes of general warming-up and mobility work to feel ready to train, while others may only need 5 minutes. But everyone must get the blood flowing and the joints and muscles prepared for lifting heavy loads. Some more simple lifts, such as the hip thrust and row variations, do not require much of a specific warm-up. Once you are generally warm and have completed the sets in your first exercise, you do not need to warm-up for subsequent movements for the same muscle groups. Beginners who ignore the warm-up will learn the hard way to take this component of the training session more seriously.
(C) Train Consistently:-
The lifter who trains twice a week for 52 weeks of the year will see better long-term results than the lifter who trains five times per week for just 20 weeks out of the year. You can not hit the gym “every once in a while” and expect to see progress, just as you can not train sporadically throughout the year with any real result. Short-term blasts can be effective under certain conditions, but consistency rules.
(D) Basic Strength Must Improve, Especially on Compound Exercises:-
Bodybuilders may not always train heavy in terms of a percentage of their 1RM, but most successful bodybuilders did focus at least a few years at the beginning of their training life on building strength in the basic lifts. Strength forms the foundation for improvements in other areas such as power production. You have to be able to do something at a moderate speed before you can do it rapidly. For strength-endurance, you have to be able to do something once before you can do it repeatedly. So pain old simple strength cannot be ignored.
As you get more experience in the gym, you should see dramatic strength progress compared to your beginning level in a squat variation, a deadlift variation, some kind of upper body press, and an upper body pull. And if you want to be your absolute best at anything, be it squats, deadlifts, bench press, power cleans, or even Turkish get-ups, then you need to perform the lifts consistently to groove the neuromuscular patterns and maximize motor learning. Failing to do so will leave unachieved progress on the table.
(E) Sleep Well and Avoid Persistent Distress:-
Some folks need more sleep than others and some can perform well with less, but you should still care about your sleep and prioritize it. Make a genuine effort to be consistent with your sleep schedule if you are serious about getting a result. Failure to do so will hinder your pursuit of strength and hypertrophy. Regarding stress, your goal should not be to eliminate it altogether, but rather to optimize it. It is good to be a challenge in life, but there’s a fine line between eustress. Aim to stay in eustress most of the time for maximum results. Step back and analyze your life. choices and habits. This is an area in which many lifters can make adjustments that lead to immediate results.