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.

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.

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 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.

For strength training, a regimen of three to five compound exercises for three to five repetitions per set, with three to five minutes of rest, performed three to five times a week is effective. This approach allows for significant strength gains without excessive soreness.

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.

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

I categorize exercise into strength training for muscle growth and endurance training for prolonged physical and mental performance.