Muscular endurance training should avoid slow eccentric phases; for example, during push-ups, ensure your chest touches the ground without dropping heavily.

Avoid exercises that don't provide a significant stimulus for the target muscle, such as deadlifts for isolated muscle growth, as they engage multiple muscle groups and may not be the most effective choice for specific gains.

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

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

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

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.

Training to failure can lead to greater muscle growth but also increases fatigue significantly, so it's important to balance intensity and recovery. Going from some number of reps in reserve all the way to failure in a single mesocycle is a good practice for many, but not required; you can go two or three reps in reserve as long as you do enough sets to achieve close to ideal hypertrophy outcomes.

Incorporating tempo into your training can enhance muscle growth; controlling the speed of your lifts can lead to better results.

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.