Just a few things that work for me. Be progressive-increase weights and/or reps as much as possible, whether its 40 lbs or just 1 rep. Both are progress. Stay intense. The harder I train, the better I gain. Use intensity variables- forced reps, negatives, statics, rest pause, omni contractions frequently, but not on every single working set and cycle these. Rest. 3 days a week is enough if I'm busting ass. (Getting definition is different, like now, I'm as active as I can do it- 10+ hours of cardio a week plus training+ posing, etc). Eat well- right now I'm rolling keto. I have to make sure my protein is up when doing this, or I start losing muscle. That's my experiences for the recent past. I fully realize eveyone will respond differently to these protocols, just putting them out there.