However, my best piece of advice would be too find a really good lifting partner who can mentally push you through those final few sets that you feel like giving up on. I had a really good lifting partner at University and managed to lift heavier than I ever managed before and put some good size on my arms and back. I’d also recommend adding as many fruits and vegetables to your diet as possible. People often focus on protein too much and whilst it is important, the nutrients in fruits and vegetables can really help your muscles grow.