From b117ac3f3f52d234adb6116e255bb90e32748b7b Mon Sep 17 00:00:00 2001
From: Michael Hunteman <michael@huntm.net>
Date: Thu, 23 Mar 2023 22:12:59 -0500
Subject: hypertrophy-principles: fix formatting

---
 assets/main.scss                       | 16 ++++++++
 config.toml                            |  3 ++
 content/blog/hypertrophy-principles.md | 73 +++++++++++++++++++++-------------
 3 files changed, 65 insertions(+), 27 deletions(-)

diff --git a/assets/main.scss b/assets/main.scss
index 9f6901e..f1f0864 100644
--- a/assets/main.scss
+++ b/assets/main.scss
@@ -60,6 +60,22 @@ nav a:hover {
   margin-bottom: 0;
 }
 
+dl {
+  display: grid;
+  grid-template-columns: auto 1fr;
+  grid-gap: 0.2rem 1rem;
+
+  dt {
+    font-weight: bold;
+    grid-column-start: 1;
+  }
+
+  dd {
+    grid-column-start: 2;
+    margin: 0;
+  }
+}
+
 @media (prefers-color-scheme: dark) {
   body {
     background: #212529;
diff --git a/config.toml b/config.toml
index 142bf7b..7e4b79d 100644
--- a/config.toml
+++ b/config.toml
@@ -2,6 +2,9 @@ baseURL = "https://huntm.net/"
 title = "Michael Hunteman"
 pygmentsUseClasses = true
 
+[markup.goldmark.renderer]
+unsafe = true
+
 [menu]
 [[menu.nav]]
 	name = "Home"
diff --git a/content/blog/hypertrophy-principles.md b/content/blog/hypertrophy-principles.md
index d6739b9..c365fd0 100644
--- a/content/blog/hypertrophy-principles.md
+++ b/content/blog/hypertrophy-principles.md
@@ -24,6 +24,7 @@ How do you know you are growing muscle? The stimulus proxies listed below are
 signs that muscle growth will occur.
 
 Target muscle experiences:
+
 - Tension
 - Burn
 - Pump
@@ -43,6 +44,7 @@ exercises targeting more than 1 muscle. Most of your time in the gym should be
 spent performing primary movement patterns.
 
 Primary Movement Patterns:
+
 - Horizontal Push (flat press)
 - Vertical Push (incline press)
 - Horizontal Pull (row)
@@ -58,6 +60,7 @@ detail about when and how many secondary movement patterns you need in the
 volume section.
 
 Secondary Movement Patterns:
+
 - Shoulder Adduction (chest flye)
 - Shoulder Abduction (rear delt flye)
 - Elbow Flexion (curl)
@@ -78,6 +81,7 @@ factor preventing you from continuing. Remember that every repetition should
 look the same, so you can keep a log and continue to progress every week.
 
 Fundamentals:
+
 - Full and standard range of motion
 - Controlled eccentric (negative)
 - Don't cheat (using non-target muscles or momentum)
@@ -110,6 +114,7 @@ machine movements are best in the 10-25 rep range.
 ## Rest
 
 Check all 4 before beginning the next set:
+
 1. Target muscle can perform at least 5 reps
 2. Cardio will not limit you
 3. Nervous system will not limit you
@@ -148,16 +153,19 @@ muscle group together to get the total volume for that session. Volume drives
 muscle growth but comes with fatigue.
 
 Maintenance Volume (MV): the least volume that maintains muscle size
+
 - Gives muscles a break and allows them to recover completely
 - Useful for situations like vacations or injuries where sessions are shorter
   and less often
 
 Minimum Effective Volume (MEV): the least volume that grows muscle
+
 - Gives a mild pump, fatigue, and soreness
 - Where you should start during the first week of a program
 
 Maximum Recoverable Volume (MRV): the most volume a muscle can recover from
 before training it again
+
 - Can still match or beat your last performance
 - Where you should end during the last week of a program
 
@@ -169,33 +177,43 @@ and drop to MV occasionally to resensitize your muscles to training
 *Note: these are weekly volumes in terms of sets per week and should be broken
 into 2-4 weekly sessions*
 
-- Chest
-  - MEV: 8
-  - MRV: 20-25
-- Triceps
-  - MEV: 6
-  - MRV: 16-20
-- Side and Rear Delts
-  - MEV: 8
-  - MRV: 25-30
-- Back
-  - MEV: 10
-  - MRV: 20-25
-- Biceps
-  - MEV: 8
-  - MRV: 20-25
-- Quadriceps
-  - MEV: 8
-  - MRV: 18-22
-- Hamstrings
-  - MEV: 4
-  - MRV: 12-16
-- Calves
-  - MEV: 8
-  - MRV: 16-25
-- Abs
-  - MEV: 0-6
-  - MRV: 25
+<dl>
+  <dt>Chest</dt>
+  <dd>MEV: 8</dd>
+  <dd>MRV: 20-25</dd>
+
+  <dt>Triceps</dt>
+  <dd>MEV: 6</dd>
+  <dd>MRV: 16-20</dd>
+
+  <dt>Side and Rear Delts</dt>
+  <dd>MEV: 8</dd>
+  <dd>MRV: 25-30</dd>
+
+  <dt>Back</dt>
+  <dd>MEV: 10</dd>
+  <dd>MRV: 20-25</dd>
+
+  <dt>Biceps</dt>
+  <dd>MEV: 8</dd>
+  <dd>MRV: 20-25</dd>
+
+  <dt>Quadricep</dt>
+  <dd>MEV: 8</dd>
+  <dd>MRV: 18-22</dd>
+
+  <dt>Hamstrings</dt>
+  <dd>MEV: 4</dd>
+  <dd>MRV: 12-16</dd>
+
+  <dt>Calves</dt>
+  <dd>MEV: 8</dd>
+  <dd>MRV: 16-25</dd>
+
+  <dt>Abs</dt>
+  <dd>MEV: 0-6</dd>
+  <dd>MRV: 25</dd>
+</dl>
 
 Most programs use compound exercises that already involve the triceps, delts,
 and biceps. Triceps, delts, and biceps volumes take that into account and only
@@ -209,6 +227,7 @@ get stimulated during other compound exercises. Their MEV is 0, like ab's.
 ## Periodization
 
 Time Periods:
+
 - Set: 5-30 reps
 - Exercise: 1-5 sets
 - Session: 2-6 exercises (1-3 per muscle)
-- 
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