Gaining More Muscle By Training Less Often
more work you put into something, the better results you will achieve.
This has always been a widely accepted truth that applies to many areas
of life. The harder you study, the better grades you will achieve.
The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument,
the better musician you will become. Therefore, it only makes sense that
the more time you spend in the gym, the stronger and more muscular your
physique will become, correct?
Contrary to what you might think, the
answer to this question is a gigantic, definite, absolute no! It
is in this area of bodybuilding that conventional wisdom goes straight
out the window, down the street and around the corner.
know what you might be asking yourself…
Spending less time in the gym will actually make me bigger
It really will, and when we examine the muscle-growth process from its
most basic roots, it becomes quite clear why this is the case.
single process that occurs within the human body is centered around
keeping you alive and healthy. Through thousands of years of evolution
the human body has become quite a fine-tuned organism that can adapt
well to the specific conditions that are placed upon it.
uncomfortable when we are hungry or thirsty, we acquire a suntan when
high amounts of UV rays are present, we build calluses to protect our
skin, etc. So what happens when we break down muscle tissue in the gym?
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 capacity we have
posed a threat to the musculature.
body recognizes this as potentially harmful and as a natural adaptive
response the muscles will hypertrophy (increase in size) to protect the
body against this threat. As we consistently increase the resistance
from week to week the body will continue to adapt and grow.
simple? Ultimately it is, but the most important thing to realize in
relation to all of this is that the muscles can only grow bigger and
stronger if they are provided with sufficient recovery time. Without the
proper recovery time, the muscle growth process simply cannot take
goal in the gym should be to train with the minimum amount of
volume needed to yield an adaptive response. Once you have pushed your
muscles beyond their present capacity and have triggered your
thousand-year-old evolutionary alarm system, you have done your job. Any
further stress to the body will simply increase your recovery time,
weaken the immune system and send your body into catabolic overdrive.
people train way too often and with far more sets than they really need
to. High intensity weight training is much more stressful to the body
than most people think. The majority of people structure their workout
programs in a manner that actually hinders their gains and prevents them
from making the progress that they deserve.
Here are 3 basic guidelines
that you should follow if you want to achieve maximum gains:
no more than 3 days per week.
not let your workouts last for longer then 1 hour.
5-8 sets for large muscle groups (chest, back, thighs) and 2-4 sets for
smaller muscle groups (shoulders, biceps, triceps, calves, abs).
all sets to the point of muscular failure and focus on progressing in
either weight or reps each week. If you truly train hard and are
consistent, training more often or any longer than this will be
counterproductive to your gains!
The Author18 Whitney Ave
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of
top-selling Internet Bodybuilding E-Book: The Truth About Building
If you want to learn how to build the greatest amount of
lean muscle mass and strength possible in the shortest period of time,
click here to visit Sean's website!"
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