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https://www.gronkfitnessproducts.com/blogs/updates/7-rules-to-muscle-hypertrophy-how-to-build-muscle-in-2018
A little old, but the facts remain the same...
After the first year's sweeping gains slow down a bit, there are rules you need to follow (no, the "automatic gains" don't last forever).
Here's how to continue to progress on building muscle and reducing fat via lifting weights:
1. Primary focus: COMPOUND MOVEMENTS - bench press, shoulder press, squats, deadlifts, and rows. Don't touch any other exercise until you get these out of the way!
2. Secondary focus: ISOLATION EXERCISES as necessary for lagging body parts.
3. Frequency over volume: more times per week is better than a couple huge lifting days. Allow for recovery time between though.
4. Design a good program with exercises that thoroughly exhaust all muscles throughout the week.
5. Eat in a caloric surplus, but don't go beyond what is required (usually 10% is the high end).
6. Sleeeeeeep!
7. Progressive Overload: you should be adding weight or reps every week or two.
These steps will give you efficient and steady gains. It's a slow process, so make it count each time! 💪
Diet Calendar Entries for 18 December 2019:
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3371 kcal
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Fat: 84.45g | Prot: 191.60g | Carb: 447.60g.
Pre-Breakfast: Valu Time 1% Low Fat Milk. Breakfast: Malt-O-Meal Berry Colossal Crunch, Malt-O-Meal Blueberry Mini Spooners, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk, Isopure Zero Carb Protein Isolate (Creamy Vanilla). Second Breakfast: Sugar, Coffee (Brewed From Grounds), General Mills Lucky Charms Cereal Bar (24g), Optimum Nutrition Micronized Creatine Powder, Gatorade All Stars Thirst Quencher Fruit Punch Beverage, Valu Time 1% Low Fat Milk, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Elevenses: Winco Foods 1% Low-Fat Chocolate Milk, Subway Provolone Cheese, Subway 6" Meatball Marinara. Dinner: Malt-O-Meal Berry Colossal Crunch, Alexia Sweet Potato Crispy Bite-Sized Puffs, Valu Time 1% Low Fat Milk, Chicken Thigh (Skin Not Eaten), Hidden Valley Fat Free Ranch Dressing, Great Value Sliced Carrots, Great Value French Style Cut Green Beans, Kroger Golden Sweet Corn Whole Kernel. Supper: Vitafusion MultiVites Gummy Vitamins, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies, Vitafusion MultiVites Gummy Vitamins, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies. more...
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2998 kcal
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Activities & Exercise:
Shopping - 45 minutes, Housework - 2 hours, Sleeping - 8 hours and 30 minutes, Driving - 1 hour, Cooking - 45 minutes, Resting - 7 hours and 15 minutes, Weight Training (Bodybuilding) - 1 hour, Sitting - 2 hours, Showering - 45 minutes. more...
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 Comments
Great advice, Can you mail me some of your compound movement exercises should I miss a response here? I wish this site would notify you when someone replies to a post.
18 Dec 19 by member: adamevegod1
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Nice, also check out my post on volume. Compounds are key. I see the cardio+isolation lifting people making no gains all the time.
19 Dec 19 by member: -Diablo
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90% of my fat is subcutaneous, and refuses to go away, despite tough exercise.
Any hacks?
19 Dec 19 by member: emmekay
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There are no hacks. Lift, prioritize protein intake and carbs for optimal energy, and eat in a small deficit.
19 Dec 19 by member: -Diablo
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Please explain frequency vs. volume frequency of sessions per week or sets or both.
19 Dec 19 by member: love2educate
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Great post! I see so many people confused at what to do. I see so many beginners doing only isolation moves. Compound movements are the basis for most good workouts. They also work your core. Unless you have been working out for years, like Diablo! I suggest you pick a reputable program and follow it. ( mike Matthews, athleanx, Jeremy either, just to name a few). Good post Chris!
19 Dec 19 by member: Kennyn27
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I guess the first comment didn't explain properly. Subcutaneous fat is not like viseral or other fat, it's extremely passive and despite regular exercise, one is more likely to lose muscles first than body giving up this passive fat. Doesn't help my body is 'pear-shaped', fat is all in lower body while my ribs show painfully like anorexic.
19 Dec 19 by member: emmekay
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Emmekay I here you on that, there is stubborn fat, but that’s why we are in this for the long term, like diablo said, a small deficit over a long amount of time will hit the stubborn fat areas. Mine is my lower stomach and lower back area. I lost almost 30% of my body fat but still have those areas to work on, unfortunately we can’t target where we lose fat from, so you just have to keep eating at a slight deficit and eventually you’ll see progress. It doesn’t happen overnight so keep at it and good luck!
19 Dec 19 by member: Kennyn27
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Lifting does burn the calories and you’re not running, so that’s always good too 😂
19 Dec 19 by member: love2educate
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Thanks, Chris. I've been trying to focus most on compound lifts, but this really helps me be even more committed to that plan. Wow... Tired today! Very good kind of weary! 😁
19 Dec 19 by member: melissatwa
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For #4, do you have a recommendation for where to get good information about what to do? I some times feel like there is too much information... Conflicting ideas. I struggle often to know what to do. I have so many, many questions. I certainly can see and feel a lot of improvement, and I am able to work longer and harder. Can I ask you one simple question? Right now I normally will do three sets of a movement of 12 reps... Normally I have the weight such that I can't fully complete the last set. That is especially true if I have used the same muscle s in several lifting movements. Sorry, I don't even know the terminology to use. Anyway, as is related to Diablo s recent post, would it be better to do more sets at a lighter weight? I can only go to the gym three or at most 4 times a week.
20 Dec 19 by member: melissatwa
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A good range is 12-20 sets per exercise per week. So for 3 days, I'd recommend a full body or at least upper lower split. So upper, lower, upper one week and lower, upper lower, the next. Example days. Leg press 4-5 sets, Hip thrusts 4-5 sets, Leg extensions 4-5 sets. For upper bench press 4-5 sets, deadlifts 4-5 sets, pulldowns 4-5 sets. I'd do even more(combine all of these exercises into each day) but I know we don't all have time to be at the gym more than an hour. If you can or if you have short rest periods, maybe you can squeeze in leg curls for lower and dumbbell shoulder presses for upper body days. You can choose any exercises you want but I do recommend compound movements make up the majority of your lifts.
20 Dec 19 by member: -Diablo
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Thank you Diablo and Chris! You both helped clear some confusion for me. I have been doing more full body work every time I go in, but sometimes my legs in particular are just too worn out to progress much. Splitting into upper and lower might be the answer. I will also lower my weight and increase the number of sets. I did go the the link, Chris! Thank you. Good stuff there! Would you suggest trying to keep to 12 reps per set? How long do you think is good for breaks between? Can I use that "break" time to just work a different muscle group? I've done all those kinds of weights, Diablo, except the hip thrusts... 😳😁Darn those are embarrassing.
20 Dec 19 by member: melissatwa
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Muscle group? I've been doing it per muscle. No wonder the gains don't quit! But seriously, 12 sets per muscle is so weak haha
20 Dec 19 by member: -Diablo
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Hey, I just looked up the "super sets" you mentionedx Chris. Answered the question about moving to a different muscle group. 😁
20 Dec 19 by member: melissatwa
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Muscle group? I've been doing it per exercise. No wonder the gains don't quit! But seriously, 12 sets per muscle is so weak haha. Maybe I overdo it but I can't see myself ever going that low. 😁
20 Dec 19 by member: -Diablo
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I'm seriously closer to 50 sets per exercise per week.
20 Dec 19 by member: -Diablo
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