DSN Code Black

That’s a given. But you also have to apply that effort in a meaningful way. This begins with the way you perform individual reps. If you look around your gym, you’ll probably see people performing sets that last anywhere from 10 to 15 seconds. The people doing these sets will be banging out reps, often as quickly as possible. Their goal is to do a certain number of reps with a certain weight. Many if not all hold the erroneous belief that muscle growth comes from simply doing X number of sets for Y number of reps (usually 4-5 sets per exercise and 8-12 reps per set), so they’re mainly just interested in getting each set out of the way as quickly as possible. Dumbbell CurlsThese people seem to look at training the same way they might think about unloading a truck. 

http://getmenshealth.com/dsn-code-black/