The way to get stronger and make muscles bigger is to apply progressive overload. This means making each type of lift on successive workout sessions just a bit harder than it was last time. This can be done in a number of ways:
- increasing reps in the set
- increasing sets (less common)
- increasing weight
- decreasing rest time
Those are the “main” methods, but Jeff Nippard suggests a few other methods, too.
- changing Lifting Tempo
- focus on a full range of motion
- increasing mind-muscle connection