When you're at the gym, you shouldn't be on the phone or chatting with people if you're serious about making gains. Throw on your headphones and really focus on the exercise you are about to do.
Don't try to impress the girls or your friends by lifting weights that you know are too heavy for you because you'll probably cheat and get injured. Train hard, train heavy, but above all, train smart.
Training starts with the mind. If you go to the gym just to get a pump, you'll only go so far. Try to increase either the weight you are using or the number of repetitions for compound exercises every workout. If your benching the same thing you did a month ago, it's time to really step it up.
Cut down on rest time and don't be afraid to ask for a spot. A spotter can give you that extra physiological support you may have needed to get that extra rep up.
You should be screaming and grunting to push that last rep up, every time. If you still have enough energy for one more or even half more, do it! Don't rack the weight just because you reached 8 reps. Train like God is watching.
ELIMINATE THE 3 SILENT KILLERS
These are the top three foods to avoid if you ever want to be healthy and fit. Table salt can elevate blood pressure, increase your risk of stroke and harden the arteries. Too much table salt can also cause you to retain excess water and carry unwanted pounds. Be sure to only eat foods that contain the "organic" sodium that occurs naturally in them and avoid refined table salt at all costs.
Refined foods like white flour and sugar provide no nutritional value and are full of empty calories. Eating these foods also puts an extreme strain on the liver and can stop fat loss in its tracks.
Avoid all foods made with white flour and sugar and eat natural raw foods like fruits and vegetables instead. Natural foods in their raw form have the highest nutritional value of all foods and are chock full of the best vitamins, minerals, fiber, and live enzymes.