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.

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

The amount of weight you choose should allow you to lift it with good technique for 5 to 30 reps, close to failure, to effectively stimulate muscle growth.

Approximately 80% of resistance training should be below failure, with 20% at higher intensity to maximize benefits without causing damage.

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.

For hypertrophy, target rep ranges can vary from 5 to 30 repetitions, with the key being to challenge the muscle close to failure.

The intensity of your workouts should include about 10% of sets at high intensity, where you work to muscular failure, while most sets should not be to failure to allow for more volume.

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.

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