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.

My top ten exercises for building muscle include squats, deadlifts, pull-ups, and incline dumbbell presses, focusing on overall strength and muscle growth.

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

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

Incorporate different grips like chin-up or neutral grip to work various parts of your arms and slightly influence your back muscles.

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.

Exercises that provide a deep stretch, like the cambered bar bench press, are beneficial for hypertrophy because they enhance muscle growth.

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.