Many people exercise and lift weights for years without seeing any progress. It’s important to remember that when weightlifting, it’s necessary to push your body harder every time, ripping muscles so that they will grow back stronger. This means you have to consistently increase the weight you are lifting on any given exercise (by small increments) and then give the muscle time to heal. The problem with many lifters is they go for quantity, which will never create bulk. Other lifters get ahead of themselves, allowing their egos to take control, and they start lifting weights that are way too heavy. This can lead to injury or just as likely; it will lead to sloppy form. When you put too much weigh on a bar, be it a curl or a dead lift, you will have to cheat and activate other muscles, hurting yourself and robbing your body of an isolated work out. Even with great form, to make gains lifters must maintain a caloric intake well beyond their basic needs. This is best achieved through several spaced out meals throughout the day and by eating protein from cottage cheese or supplements after each workout to assist in muscle repair.