If you're doing something like nine sets for biceps, that's totally cool, but you just have to train them less frequently to allow for recovery. If you're doing 15 working sets for just your biceps in one session, the literature suggests that's not optimal because your last sets may not provide effective stimulus due to fatigue.

It's ineffective to train legs and then chest in the same session, as leg workouts can exhaust your energy for upper body exercises.

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.

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.

Good technique focuses on targeting specific muscles effectively; for instance, using the right form in squats ensures that the quads are properly engaged.

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

A good muscular endurance training protocol involves performing three to five sets of 12 to 100 repetitions, focusing on exercises like pushups and pull-ups to build the ability to perform work repeatedly over time, with concentric movements and 30 to 180 seconds of rest in between.

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

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