Pausing at the stretched position during exercises can reduce injury risk and may enhance hypertrophy by allowing more time under tension.

Using a full range of motion in exercises is important, but it's essential not to rob yourself of the deep stretch, which is beneficial for muscle growth.

To improve muscle hypertrophy and strength, you can use specific aspects of muscular contraction without necessarily lifting heavy weights.

To get stronger, focus on progressively increasing the loads you move; for hypertrophy, aim for localized, intense muscle contractions, and moving weights in the 30% to 80% range of your one repetition maximum is the most beneficial for muscle hypertrophy and strength.

Hypertrophy can be stimulated through a broad repetition range of 6 to 30 repetitions, with a recommendation of 10 sets per muscle group per week, emphasizing high volume and going to failure or beyond to stimulate growth.

If you want to grow a specific muscle, choose exercises that directly target that muscle; for example, to build bigger biceps, do variations of bicep curls.

My top ten exercises for building muscle include squats, deadlifts, pull-ups, and incline dumbbell presses, focusing on overall strength and muscle growth.

Generating isolated contractions is key for muscle hypertrophy, while strength training focuses on moving weights as a system.

You can build muscle strength and hypertrophy with weights ranging from 30% to 80% of your maximum, not just heavy weights.