The first step is to take out any of the guess work with a simple workout plan. You don't have to stress about doing squats or leg presses or if you should do 4 sets instead of 3. It's best to not drown in the details and stick to the basics. Simply write down what you did in your last workout and aim to improve any of those numbers in the next workout for certain progress without the guesswork.
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One of the biggest changes that I ever made was no longer going to failure with my lifting. Ending a set with a few reps left in the tanks really helped me stay strong for the next set, the next workout and also helped keep injury at bay. Remember, no one is strong when they are weak and there is not a whole lot to be gained by constantly taking your sets to the max each time. It might seem like cheating at first, but I promise you it's still very effective.
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Quite possibly the biggest challenges to building muscle are outside of the gym. These things can include extra stress, a lack of sleep (that's a HUGE one) or an inconsistent diet. Either of these things can derail even the world's best workout and training plan. So seek for where your life is hard or extra stressful and chances are that's something that is also holding back your strength potential. Getting an extra hour of sleep or having a little more fun in life might not seem like the no-pain-no-gain approach but that's the point. Muscle doesn't build because you beat yourself up. It builds because you condition and nurture the body and mind rather than seeing how much pain you can withstand.
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