1. Supplements - They're great, but are they doing what they need to for you? If you follow a quasi-strict nutrition plan, sometimes hitting your meals, sometimes not. Then stop spending money on supplements. They are intended to supplement--that is the top 2% of the pyramid. If you don't have the foundations of the pyramid set up--quality nutrition and proper programming--then they're not supplementing anything.



2. Intensity--I just blogged about this actually. Stop worrying about exact exercise order, sets, reps and follow one program with some serious effort. Break a sweat, strain a little (but keep good form ;) of course), and push your self. You'll be amazed at the results

3. Train heavy--sometimes 3 sets of 10 just isn't getting it done. Put some weight on the bar do heavy sets of 3, or 5. Mix it up. Your body adapts to rep ranges the fastest and exercises the slowest, so change up the rep scheme. Ignore the time under tension rules, where you lift slowly on the upper and lowering portion of the lift. Fast lifts make you more out of breath and fast is strong. Remember that.

4. Speed--Every rep, during the concentric (the actual "lift") try to execute it with maximum speed while maintaining control. You'll noticeable feel the difference in workload and it will get those stubborn type 2 fibers that have the most muscle building potential.

5. Tricks are for kids--leave the cross-reverse-double-hypertrophy methods at home. It takes hard work, heavy weight, and full plates to build muscles. When I see guys at my gym doing stupid exotic exercises I get frustrated because they can't even bench 135. Get strong first, then pull out some of the witchcraft.