It's the key to boosting your performance. So don't hesitate to get advice from a coach, who can help you define your objectives and set up a personalized sports program. That way, you'll be able to accelerate your progress.
If you already have a complete and adapted training program, then you'll need to increase the stimulation of your muscles, both in terms of intensity and regularity. You can then use advanced training techniques to help you improve your performance. These include supersets, digressive sets and negative reps, but there are many others. These techniques will enable you to go beyond failure by provoking a stimulus to work the muscle further. But be careful not to risk overtraining, and listen to your body to avoid injury.
We tend to forget it, but rest is an essential part of training. Without it, your body has no time to recover properly. Whether between sessions or between sets, it's vital to respect recovery times. The very principle of bodybuilding is to damage muscle fibers, then give them time to repair themselves. In general, it takes between 24 and 36 hours for them to heal. Then, your body will naturally "over-compensate" by not only thickening your existing fibers, but also creating new ones, which will give your muscles that volume. Consequently, if you don't respect this recovery time, you won't allow the fibers to consolidate and grow, so your muscle growth won't be optimal, your performance will be diminished and the risk of injury higher. So make sure you include sufficient recovery time in all your sports programmes.
Similarly, an athlete who doesn't take care of his sleep will find it harder to build muscle mass and increase performance. You'll need to make sure you get 8 to 9 hours' sleep a night, to give your body time to rest and, above all, to build muscle tissue. As muscle tissue is produced during rest, it's essential to pay as much attention to sleep as you do to your sports training programme.