he goal for hypertrophy is to increase time under tension and hit the muscle with a high amount of volume (i.e. reps) to break down the fibers and force them to grow back bigger and stronger. - Warm up sets (i.e. 15 and 12 rep sets) should never be taken to failure. Taking warm up sets to failure will prematurely fatigue you, meaning you won’t be able to go as heavy as you can for your working sets. A warm-up is just that, it’s intended to prep your mind and muscles for the ensuing heavier work. - Working sets should be taken to muscle failure, not complete failure. End the set when you can no longer perform a full rep with perfect form. - Record your weights and reps. Without tracking how much weight you lifted, you won’t know when to increase the weights across your sets. Failure to do so, means you’ll eventually plateau and stop making gains. - Attack each set. Pyramid training is intense — you’re continually increasing the load your muscles are subjected to with each passing set, and in order for you to truly make the most of each set, you need to attack each and every set with the same aggression as the first. It’s the only way you’ll survive the heavy sets!