Everything up to pecs is 3x per week to grow maximally. The rest is once per week to develop only a little bit then maintain. Run this by having 1~3 warm up sets where the last one is 90% of the working set weight for like 2~4 reps. Bare in mind that this is 90% of a weight you plan to do a hard 5~8 or 5~10 reps with, so mind you every warm up should be relatively easy and just enough to prime crossbridging without fatiguing and losing working set performance.

3

Have your working set, which you should push till 0~1 reps in reserve, ie you know you can only do 1 more or that you’d 100% fail the next rep. Hitting failure sometimes is fine, and is better than not pushing hard enough, it’s just extra fatiguing so ideally not every single set.

3

For progression, this is done with a double progression. Basically, say you have 100lbs on the hip thrust, and you hit a set of 6 and 5 reps. In subsequent sessions with hip thrust you will try to beat your reps with the same weight until you get at least 8 reps, the top of the range, after which you add a little weight and repeat the process.

3

Diet recommendations: protein at least 0.8 and no more 1.0 grams per pound of bodyweight per day. Fats need to be at least 25% and no more than 35% if calories consumed for good hormone, organ health, and general good function. From there, fill carbs for the rest of your caloric needs. DO NOT CONSUME TO LITTLE CALORIES AS YOU NEED TO FUEL YOUR TRAINING AND THIS CAN BE DIRECTLY DETRIMENTAL TO YOUR HEALTH AND THE CURVES YOU WORKED SO HARD TO BUILD.

3

Highly recommended to have small quantities of simple sugars before, during and after your workouts if this can be fit practically and conveniently into your diet and caloric intake, because of various mechanisms with glycogen stores and insulin sensitivity. This is a very small cherry on top though. Fruit, fruit juice, Rice Krispies or sugary cereal all work for this purpose.

3

Thank you OP, I will be saving this for when I get a new gym membership when I start transitioning

3