Use Compound Lifts: Utilizing multi-joint movements such as bench presses, pullups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym.
Rest One To Two Minutes Between Sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout.
Use A Weight You Can Handle: Be sure you are using a weight you have control of. Do not load the bar with so much weight that your training partner is helping on the first rep.
Use Proper Form: Make sure to use good form for each lift not only for safety but for function of your training. If you just throw the weights around you will not target the specific muscle.
For The Majority Of The Time Use A Rep Range Of 6 To 12: This is the range typically used if muscle mass is what you are after, but strength will come also.
Try Low Reps Occasionally: Every now and then try a rep range of 4 to 6 or maybe even throw some singles, doubles and triples in there to mix things up. But remember to use good form.
Try High Reps Occasionally: High reps can sometimes kick-start a lagging body part. Maybe try a high rep set or two at the end of a series of sets. Go as high as 20, 30, or even 50!
Train More Frequently: For about four weeks or so train each body part twice per week instead of the usual once. You may need to reduce the volume a little but the change will be welcomed.
Train Less Frequently: The same holds true for those training each body part twice per week. Cut back to once per week every now and then and double up on your volume.
Try Doing Drop Sets For Stubborn Body Parts: Sometimes all you need is a kick in a certain area’s butt to get things going again. Use this technique on the last one or two sets of a movement. Perform a set as you would normally do it then strip some weight off and continue with your reps and you can strip the weight several times before the muscle is toast!