For optimal muscle repair and growth, consume sufficient amino acids two to four times a day, aligned with your dietary preferences.

Recovering from exercise and muscle protein synthesis are beneficial for your body, contributing to a general sense of vigor.

To support muscle protein synthesis and recovery, aim for approximately 1 gram of quality protein per pound of lean body weight or desired body weight each day.

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.

For those new to weight training, at least five sets per muscle group per week are necessary just to maintain muscle mass.

Consistency is the biggest factor in muscle growth; just showing up to the gym multiple times a week can yield results, even if the technique isn't perfect.

The effectiveness of a training split depends on how well the muscle groups work together and whether they allow for adequate recovery between sessions.

Sleep is critical for recovery; if you're chronically underslept, it undermines your training efforts regardless of your program or diet.

Training should be intense enough to exceed your minimum effective volume, which means you should feel a pump and some soreness after workouts.