Some of the theories on training and exercise have been warped over the years. Some believe that you should do only enough to stimulate and then get out of the gym. I believe that to effect any real change I must use the Theory of Dynamic Brutality. To me, this is the only way to smash my body so completely that the only measure of adaptation is growth.
In short, you must shut down all other roads except for the road to growth. If you are not consistent in the gym, you won't grow. If you don't follow a sound, common sense diet plan, then you shut your growth down. Sensible supplement use is a smart idea as well, and can produce good results. But in addition to consistency in training, diet, and supplementation, I truly believe that growth can be determined by the way that each rep is performed.
In a Dynamic Brutality setting, you must make sure your whole body is set up so that you use only the primary muscle group to complete the reps. The way to do this is to understand the neuromuscular pathway of all of your exercises. After you do that, it will become easier to isolate the primary mover and then “brutalize” it. Using a full and open rep range, and staying extremely tight throughout your supporting muscles, you can devastate the fibers and force them to race to adapt to the punishment, by becoming bigger and stronger.
It is not complicated, and it is really only a turbo-charged version of what you are doing now. To an extent you will always involve supporting muscles. However, the measure of how focused you can be lies in your ability to isolate and explode within, the primary muscle. Stretch, remain tight, then super focus as you explode from within and direct the stress at the target muscle like a guided missile. Focus, concentrations, and war and damage are the two sides of the coin and are equally valuable to your growth. Destroy yourself to become your new upgraded machine-self.