First is Sleep, Water, and good carbs and a littel extra protein.
We want to target as many muscle fibers as possible and fatigue them all to force protein synthesis (I am assuming we …are talking myofibril hypertrophy and not sarcoplasmic hypertrophy).
There are a couple of different ways to do this. One of my favorites is to pick a core exercise that has the highest EMG rating for your particular movement…lets say chest. The highest EMG exercise for your chest is the decline DB Chest Press(EMG of 93), now load that to 85% 1RM or 5-6 reps for sets then pick the next lowest EMG exercise which is Flat DB Bench Press (EMG of 88) and pick a slightly lighter rep scheme like 80% 1 RM for 8 reps….and so on. Do this all the way to 70% 1 rm, this should take 4 exercises to do.
This program stimulates as much of the muscle as possible in three ways..1) Muscle activation as shown through EMG ratings 2) motor unit recruitment of muscle due to the heavier loads 3) continued stimulation and deeper fatigue of more muscle fibers by continuing to lighten the load further into the workout.
We get deep muscle fatigue and stumulation with this type of workout and recovery is paramount to prevent overtraining. This includes regular mobility work and passive stretching pre and post workout.
I have had people, myself included, put on anywhere from 10lbs to 30lbs in 12 weeks with no increase in Body Fat. This workout was so effective that I had to stop doing it personally, because I didn’t want to be that heavy.See More