One of the main reasons why there are so many guys and girls out there are not gaining muscle is because they deprive their workouts of variety.

They are stuck in an inertia where they do the same thing over, and over, and over again.

And we’re not just talking about exercise variety, we’re talking about execution variety –

Like for example, longer ROM, negative sets, failure reps, drop-sets, etc.

The more variety there is in your workout, the more stress/pressure you’re putting your muscles through.

And as Arnold infamously said:

“Muscle grows under stress”

Sort of like a diamond, quite poetic.

The best advice I can provide you with is:

Progressively add variation to your workouts that will shock your muscle.

For example:

Use different exercises that target the same muscle, different grips, different weights, different executions of the exercises (negative sets, drop sets, failure reps) to really push your muscle to grow

Make sure that every week when walk through the doors of your gym you do something different.

Summary:

Having variability to your workout will help improve muscle growth. Start by adding small alterations to your exercises like your ROM or adding negative and drop sets.