There are many factors involved with weight training. Some of them are obvious and some not so obvious. What I have learned over time is that the single most important actual training factor is intensity. Are you working hard or are you hardly working?
We've all seen the people at the gym who are so consistent that they never miss a day. Years go by and they come to the gym over and over again. However, they are doing the same exercises with the same weight and their body looks exactly the same. This is because they are consistent, but they lack intensity in their training.
What is intensity? It is about going to failure on each exercise. It is about pushing beyond the discomfort. It involves giving everything you have to the workout. Leaving it all on the gym floor.
Intensity is about changing things up and pushing harder and harder each time you do. It is about setting personal records as often as humanly possible.
People who train with intensity work their butts off and the results they get show this to be the case. So ask yourself…am I working hard or am I hardly working?