ho110w_
Iron
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In this thread, I'll talk about how to maximize hypertrophy while losing fat easy. This will include gym splits, most optimal exercises, going over macros, etc.
TABLE OF CONTENTS:
Chapter 1: What causes hypertrophy in the first place?
Hypertrophy to put it simply is caused by "mechanical tension". Mechanical tension is when the physical force your muscles feel when they contract or stretch against resistance. Why is this important? because this is the main signal that tells your body to grow muscle.
https://scienceinsights.org/how-mechanical-tension-stimulates-muscle-growth/
https://wwperformance.net/en/learn/2026-03-17-muscle-hypertrophy-mechanisms
Chapter 2: How to lose fat.
Fat loss occurs when you go into a calorie deficit, meaning you go under the number of calories you expend. EXAMPLE: If i eat 2800, and burn 2500, I would be at a 300-calorie surplus because I burned less than what I ate. If you go into a deficit do NOT do a huge deficit as your body will shred your muscle right off no matter how much protein you eat. So, to put it simply, if you want to lose fat find how much calories your body burns just from existing then eat 200-400 less than that.
Chapter 3: How to combine losing fat and gaining muscle.
Chapter 4: What are the most optimal exercises for each muscle group?
Chapter 5: What are the best gym splits?
Chapter 6: How macros play a part in your fitness journey
TABLE OF CONTENTS:
Chapter 1: What causes hypertrophy in the first place?
Hypertrophy to put it simply is caused by "mechanical tension". Mechanical tension is when the physical force your muscles feel when they contract or stretch against resistance. Why is this important? because this is the main signal that tells your body to grow muscle.
https://scienceinsights.org/how-mechanical-tension-stimulates-muscle-growth/
https://wwperformance.net/en/learn/2026-03-17-muscle-hypertrophy-mechanisms
Chapter 2: How to lose fat.
Fat loss occurs when you go into a calorie deficit, meaning you go under the number of calories you expend. EXAMPLE: If i eat 2800, and burn 2500, I would be at a 300-calorie surplus because I burned less than what I ate. If you go into a deficit do NOT do a huge deficit as your body will shred your muscle right off no matter how much protein you eat. So, to put it simply, if you want to lose fat find how much calories your body burns just from existing then eat 200-400 less than that.
Chapter 3: How to combine losing fat and gaining muscle.
Chapter 4: What are the most optimal exercises for each muscle group?
Chapter 5: What are the best gym splits?
Chapter 6: How macros play a part in your fitness journey
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