Already be logic and has always been a widely accepted truth that applies to many areas of life when the more work we put into something, the better results we will achieve. The harder we study, the better grades we will achieve. The longer you spend learning to play an instrument, the better musician you will become. But this does not apply to bodybuilding
In fact, spending less time in the gym will actually make me bigger and stronger. This statement seems antitheory but it’s correct. Imagine, if you spend more time in the gym and then you break down muscle tissue in the gym. Dont think that is something to the effect of “the muscles get bigger and stronger”. By battling against resistance beyond the muscle’s present capacity, actually you have posed a threat to the musculature. The 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.
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 place.
Most 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:
1) Train no more than 3 days per week.
2) Do not let your workouts last for longer then 1 hour.
3) Perform 5-8 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).
Take 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!
Insanity workout results
February 10th, 2011
Cardio can be done twice a day for a full body shock! Just keep in mind this method is a short term tool and not a routine you would use for any length of time.
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