<p>I would recommend doing a great amount of “super-setting”, for those of you who are avid weightlifters. Ex. After bench you work the opposite muscle - pull ups. That way you work the whole muscle. Don’t isolate yourself to one kind of pull up either, do wide/narrow/regular grips, and should always keep your palms away from you (if you do them facing towards you, then you’re using your bicep muscles and really aren’t “pull-ups”). Make sure you always max out on what you can do - do them to failure all the time. I’ve taken two weight training courses, and theres much more detail depending on your body type for specific workouts you could do, but for the most part put out maximum effort and persist in your workouts.</p>