Add A Good Deal More Muscle Tissue By Training A Lot Less Frequently
Develop Extra Muscle Mass By Training Less Frequently
The more work you put into something, the better results you will realize. This happens to be a commonly established fact that is valid for many aspects of daily life. The more you study, the better marks you will achieve. The more time you invest in fine-tuning your sports expertise, the better athlete you will become. The longer you spend studying to play an instrument, the better music performer you will become. Consequently, it only makes sense that the additional time 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 huge, definite, absolute no! It is in this area of muscle building that classic wisdom goes straight 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 examine the muscle-growth process from its most basic roots, it becomes really clear why this is the case.
Each process that happens within the human body is structured around keeping you alive and vibrant. Through millions of years of evolution the body has become quite a fine-tuned organism that can adapt well to the particular circumstances that are placed upon it. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when large quantities of UV rays are present, we build up calluses to safeguard 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 capacity we have posed a risk to the musculature. The body recognizes this as possibly destructive and as a natural adaptive response the muscles will hypertrophy (increase in size) to guard the body against this risk. As we routinely increase the resistance from week to week the body will continue to adjust and grow.
Sound basic? Ultimately it is, but the most crucial thing to comprehend in connection to all of this is that the muscles will only grow larger and stronger if they are supplied with sufficient recovery time. Without adequate time to recover, the muscle growth process simply can't come about.
Your aim in the gym ought to be to train with the minimum quantity of volume required to generate an adaptive response. Once you've forced your muscles over and above their present capability and have activated your million-year-old evolutionary alarm system, you have done your work. Any further stress to the physique will just increase your recuperation time, damage the immune system and send your body into catabolic overdrive.
Many people workout way too frequently and with many more sets than they really need. High intensity weight training is a lot more demanding to the human body than many people think. Most people plan their exercise programs in a manner that truly hinders their gains and inhibits them from making the progress that they should have. Here are 3 basic suggestions that you should stick to if you want to achieve 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) Perform 3-4 sets for large muscle groups (chest, back, thighs) and 1-3 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).
Take the last set of every exercise to the point of muscular failure and focus on progressing in either weight or reps each week. If you really exercise hard and are consistent, training more often or any longer than this will be counterproductive to your improvement!
Check the
hardgainer manifesto for more information.
Add A Good Deal More Muscle Tissue By Training A Lot Less Frequently
By: Bill Davis
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