Strength and hypertrophy are highly interrelated, but are pursued in different pathways. Strength is how much weight you can lift in a short amount of time, but hypertrophy is how much muscle growth you can stimulate to grow your muscles. Strength is best achieved through 4 to 6 sets of 4 to 6 reps at high weight.
Abs, much as any muscle group, are developed in the gym, but they are revealed in the kitchen, as with any muscle group. One needs to have a caloric deficit while training appropriately to reveal any muscle, but especially the abs.
Recovery, sleeping, resting, eating- these are where your muscles recuperate, these are where your gains will manifest themselves. You tear yourself down in the gym, you build yourself back up while you are resting and recovering.
Chocolate milk is nearly the perfect recovery drink after a workout. The carbohydrate to protein ratio is ideal at 3 to 1 which promotes insulin balance as well as protein synthesis, all of which promotes muscle building and recovery from a strenuous workout.
The Olympic and powerlifting exercises are rather technical exercises of which should not be performed in such a high weight until the technique is mastered. The best way to improve the technique is to perform the lifts with light weight slowly, then smoothly build your way up to performing the techniques with power. This can be extended to training in general as one should begin slowly with exercises one can perform, then smoothly progress to harder exercises as well as more and more weight and volume.
The auxiliaries are often overlooked exercises as they do not hit the main muscles that everyone wants developed. However, the auxiliaries are beyond essential as they support the main muscles groups. The auxiliaries are exercises such as Romanian deadlifts, hip thrusts, pull ups, and dips which support the body entirely.
One of the best ways to conduct resistance training is to perform compound lifts such as the bench press, squat, deadlift, and cleans. Some of these exercises are easier to learn than others such as the bench press and squat, but all are just as important as the other. The bench is the king of upper body exercises, the squat is the king of the lower body exercises, the clean is the king of power lifting exercises, and the deadlift is the king of exercises overall. All lifts can recruit a vast amount of muscle fibers which will burn more energy, thus, more calories and more fat.
Legs carry your bodyweight all day! They deserve as much attention as the rest of your body. Sure, they are not necessarily the “show” muscles such as the biceps or chest, but they are just as essential, if not more so than the rest of the body. The quadriceps, hamstrings, and glutes all carry your body as well as form the strongest part of your musculoskeletal system. Thus, if you want your body to be its best, you must train the best of your body!
Frequency is how many times you are training in a given training regimen. Muscle groups can be trained more frequently if conducted in the appropriate manner. You can train muscles groups two or three times a week if the volume is reduced, which can equate to the same amount of muscle growth as high volume training once a week. However, once a week training can lead to great soreness, whereas less volume but more frequently can lead to far less soreness with just as much muscle development.
Tempo refers to how fast the exercise or workout routine is performed. High Intensity Interval Training is a perfect way to increase the tempo during a workout or to even an entire training regimen. Increasing the tempo will shock your system as well as potentially increasing your enjoyment as the workout will fly by, leading to more calories burned in a shorter amount of time.