Develop A Lot More Muscle By Training Substantially Less Frequently
The more work you put into something, the better results you will accomplish. This has become a broadly well-accepted truth that is applicable to many aspects of your life. The harder you study, the better grades you will get. The more time you invest in fine-tuning your sports abilities, the better player you will become. The longer you spend learning to play an instrument, the better music performer you will become. Therefore, it only makes sense that the more hours you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you may think, the answer to this question is a gigantic, certain, complete no! It is in this area of building muscle mass that traditional wisdom goes right out the window, down the street and around the corner.
I know what you might be asking yourself…
"What? Spending less time in the gym will actually make me bigger and stronger?"
Yes! It really will, and when we investigate the muscle-growth process from its most fundamental roots, it becomes clear why this is the case.
Each and every process that occurs within the human body is structured around keeping you well and vibrant. Through millions of years of evolution the human body has become quite a fine-tuned organism that can adjust well to the distinct circumstances that are placed upon it. We become uncomfortable when we are hungry or dehydrated, we acquire a suntan when large quantities of UV rays are present, we build calluses to shield our skin, etc. So what happens when we break down muscle tissue during a workout session? If you answered something to the effect of "the muscles get bigger and stronger", then congratulations! You are absolutely correct. By battling against resistance beyond the muscle's present capability we have posed a risk to the musculature. The body recognizes this as potentially dangerous and as a natural adaptive response the muscles will hypertrophy (increase in size) to safeguard the body against this risk. As we constantly increase the resistance from week to week the body will continue to adjust and grow.
Sound easy? Actually it is, but the most crucial thing to understand in relation to all of this is that the muscles will only grow larger and stronger if they are supplied with sufficient time to recover. Without appropriate recovery time, the muscle growth process just cannot come about.
Your objective in the gym should be to train with the minimal amount of volume needed to generate an adaptive response. Once you have pushed your muscles past their existing capability and have triggered your million-year-old evolutionary alarm system, you have completed your task. Any further stress to the physique will simply increase your recovery time, damage the immune system and send your body into catabolic overdrive.
The majority of people exercise way too often and with far more sets than they really need. High intensity weight training is a lot more demanding to the body than most people think. The majority of folks construct their exercise programs in a way that really prevents their results and stops them from making the improvements that they deserve. Here are 3 basic suggestions that you should adhere to if you want to attain optimum gains:
1) Train each bodypart no greater than a couple of times every week.
2) Do not let your work outs last for longer than 30 minutes.
3) Do 3-4 sets for large muscle groups (chest, back, thighs) and 1-3 sets for smaller muscles (shoulders, biceps, triceps, calves, abs).
Take the last set of every exercise to the point of muscular failure and focus on advancing in either weight or reps each week. If you really exercise hard and are consistent, training more regularly or any longer than this will be detrimental to your growth!
Acquire A Good Deal More Muscle Mass By Training Considerably Less Frequently
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