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  To succeed at increasing size and strength from a weight training routine you need exercise with high intensity. If you just go the motions during every workout, doing the same amount of reps with the same amount of weight on every exercise, you’ll never force your body to adapt. Pushing yourself to do a little more, whether it’s amount of reps or weight, every single time you work out will make your muscles grow bigger and stronger as long as you get plenty of rest between exercising individual muscle groups. To perform a good high intensity weight training workout you need to go to failure on every major non-warm up set, repping out until it’s impossible for you to do one more rep.