30 Seconds SummaryProgressing as an Intermediate Bodybuilder; 5 Key Lessons
- Allowing significant weight gain can be critical for muscle growth, meant gaining 0.5 to 1% of body weight every 2 weeks to facilitate more muscle and some fat, without excessive fat gain.
- Creating sufficient training stress involves increasing volume and intensity progressively, understanding Maximal Recoverable Volume (MRV), and the importance of deload phases to promote muscle adaptation.
- Specificity in training requires aligning each exercise and routine to directly support the current fitness goal, ensuring that workouts like high-volume for hypertrophy and heavy loads for strength don't conflict.
- Nutrition and training should be periodized with structured phases of bulking in calorie surplus paired with hypertrophy training, and maintenance phases with strength focus to prevent staleness and allow recovery.
- Focus blocks in training, where particular muscle groups are prioritized, can lead to greater gains in those areas. This involves varying the workout intensity and volume throughout the week, targeting specific muscles more frequently.
Revive Stronger
Steve Hall
