Dr. Bret Contreras

So instead of trying to build everything at once,

I'm going to really prioritize one muscle from the upper body and one muscle from the lower body or two each month.

So month one, it's quads and pecs.

And month two, it's back and hamstrings.

month three it's delts and then glutes and adductors because they kind of go together maybe you throw arms into that delts and arms and then you know glutes and adductors and then you rotate you rotate through that cycle and you're doing all of it you're just skewing the volume a lot and the and the focus the progressive overload focus

So on the months that you're maintaining, you're just trying to do one or two sets, limited volume, trying to maintain your strength.

Per exercise, two or three exercises.

But then you're really blasting the muscle that you're focused on.

Theoretically, those would grow a lot during the focus month, and then they maintain.

Maybe that's a better way to grow muscle.

I did that for delts, but it gets to a point where I'm so sick of doing delt raises for the front side and rear delt.

You just get so sick of it, but I would do a lot of variety

But I started training more volume, more frequency.

I wasn't necessarily focused on progressive overload either.

Like I've preached progressive overload, but my delts grew at the age of 48.

Now I'm 49, but they grew last year, which is hard to do at our age to have your all-time best delts after all these years of lifting.

But I incorporated a lot of variety.

I was doing lengthened partials, cables, machines, dumbbells, bands.

I was doing it all.

And just the extra volume.