Add weight to the bar or perform more reps over time.
Use single-joint exercises to target specific muscles or correct weaknesses. the muscle and strength pyramid training pdf free link
Frequency is how many times you train a specific muscle group or movement pattern per week. Add weight to the bar or perform more reps over time
If you're interested in trying the Muscle and Strength Pyramid Training program, you can download the PDF for free using the link below: actionable format. Just let me know.
If you want, I can summarize the (adherence → volume → intensity → frequency → progression → exercise selection) in a practical, actionable format. Just let me know.