Have you been lifting and not experiencing growth? Well this is a solution for you. This new technique has been discovered most notably by Mike Mentzer but has grown more popular throughout the past year. Low Volume High Intensity training can solve your lack of growth. This method involves training at levels of high intensity as in going to failure on every set, and using all your energy. With that being said, you only need a couple sets per movement, and only a couple movements per workout.
Say you have a chest and tricep day, once every 5 or 6 days. During this chest day, a Low Volume High Intensity Training workout would include two sets of a pressing movement and two or three sets of a flying movement for your chest. Then for triceps you would do a total of 3-4 sets total of tricep pulldowns and pushdowns. Doing this routine, you can not forget about taking every single one of your sets to complete failure so you can experience the full muscle fatigue, which will encourage your muscles to grow by getting repaired in your body.
When you destroy your muscles so hard by having such high intensity it is important to remember you must eat the right food and enough food to grow as optimally as possible. Eating a lot of protein, around 1-1.2g of protein per your body weight in pounds is a solid amount. Muscles are made in the kitchen and not the gym. During a workout you are fatiguing your muscles and creating tiny micro tears that can grow back bigger in appearance. Knowing what was said, it is important to recover just as much as it is to be in the gym.
Due to having such a short workout with the small sets per movement given, you can recover much more and have a good amount of free time. Recovery is where your muscles grow and during your recovery you need to be less active then normal. Sleep is very important for recovery as it is where your body grows the most in general, which also includes your muscles. Recovery also resides during your time in between sets, you must take a couple minutes during each set to fully recover and be able to push or pull as much weight as you were able to do the set before.