1. Your exercise choice matters, but intensity is the most important factor. You can be doing the best movements but if you don't know how to train and strain, you wont get bigger or stronger. Weights are meant to be lifted explosively and fast. Speed builds strength.
2. Consistency is key. Training is not a 12 week process. It is a yearly process. Muscle gains and strength gains are not linear. They come in bursts and sometimes it takes months to bust through a plateau - that is why you need to stay the course, be patient and stay consistent. Training teaches you patience.
3. Balance your weigh training. That is, make sure you are training your flexibility, mobility, and conditioning. Injuries happen when you only focus on the weights.
4. For nutrition, only so much protein can impact muscle gains. There is a point of diminishing returns in regards to protein intake. 1 gram per pound of body weight is plenty.
5. Don't forget about fruits and vegetables - they are vital for health and you need to be healthy to train hard.
6. Dietary fat plays an important role in gaining muscle. Fat is important for recovery and especially important for the health of your cells. Don''t neglect it and choose the best sources like avocados, whole eggs, peanut butter, and almonds.