The only "If" I'm going to throw in there is "if" you eat supportively and healthy. You can't implement these training tips I give you and then go out and eat Ring Dings and Doritos and then curse the ground I walk on. But let me assure you, the changes you make here will blow you away if you give them your all and stick to them long enough to work. Now, I'm going to simplify this for you because, well, it's pretty simple stuff. Don't make things harder than they have to be.

In order to cause muscle growth and strength increase to occur, you must force your body to adapt to heavier demands (more weight).

If you continued to lift the same old weight over time and time again, your body has no need to create new muscle growth and strength. It can already handle what it's doing with what you have. So, to get bigger and stronger, you must force your body to do so, it doesn't happen by itself.

For example, when you stop lifting for a month or more (like I'm sure we all have done for one reason or another) what happens? You got it; we get smaller and less muscular. It's because we haven't been "forcing" our body to adapt and get bigger/stronger.

When you go through a "layoff" where you stop lifting weights, your muscles do not have to handle any additional workload and stress caused by lifting. So your muscles get smaller as a result. To keep muscle size going up and to keep strength increasing, you absolutely must keep stressing and overloading those muscles. You MUST lift progressively heavier weights over time. But what is an instant way you can lift more weight, without having to wait weeks or months.

If you can lift 100 pounds 10 times, shouldn't you be able to lift more weight, say 150 pounds, if you only have to do it 5 times. By cutting the reps in half, you immediately raise the amount of weight you lift. Sounds simple, but this is one of the most effective steps you can ever take in your muscle building and strength routine.