The General Adaptation Syndrome is what governs muscle growth. It defines the adaptation of the body (muscles to grow) at a given stress (the weight training), have provided the means (rest, nutrition, ...). Note, as we will see that this adaptation is specific and that the transfer of power between two exercises for the same is not always obvious.
Also be aware that you will advance on the criteria you select (strength, endurance, mass, ...) and it's not because you progress on an exercise for muscle gain that will be transferable to another exercise for the same muscle. Defining your goals are important.
Progressive overload is the basis of training: for the adaptation syndrome is continuous, always bring more stress to the muscles, increasing expenses, but not only ... we will give you other tracks in folder.
Another important concept is the work function of your maximum strength. To gain muscle, it is considered that the ideal is between 60% and 77% of this force, but we will see that this is not always true!
Defining the type of workout (full body, half body or split routine) is also crucial because it is what will determine the whole structure of your workout.
Finally, the choice between the type of exercise (isolation exercise or base year) and how to make them (the working range) are also very important. The best is to combine the two types of exercises because they are complementary, and use the maximum amplitude that you can do with anatomy. And, everyone is not equal on this point: it all depends on your levers, arm length, the width of the torso ... So you need to adapt your range ensure your body, your muscle to work effectively without hurting yourself.
As you can see, many good ideas to master to progress well.
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