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

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

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.

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

Accuracy is more important than strength in practice; focus on developing precise movements rather than just powerful ones.

Pairing smaller muscle groups like biceps with legs can work well because bicep training doesn't significantly fatigue the body.

If you avoid resistance training, you will lose muscle size and strength, which negatively impacts your metabolism and posture.

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.

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.