Your body is an amazing, intelligent machine that will adapt to stress quickly. If you don't push it hard enough, it won't grow. It's as simple as that.

While proper form still rules the day, muscle growth requires progressively increased stimuli. This increase leads to breaking down the muscle fibers and rebuilding stronger and bigger ones, preparing you for the next time you go against the iron.

As you grow more comfortable performing the movement perfectly within a certain weight range, push yourself to take on more weight—as long as your form stays tight.