Your results are directly proportional to the amount of work you put it. This truth holds good for most areas of life.
When you study hard, your grades get better. Your athletic prowess will improve if you spend more time fine-tuning your athletic skills. You will be a better musician if you spend more time learning to play your chosen instrument.
Therefore, it only makes sense that you get massive muscles by spending more time in the gym, correct?
The answer is a big, resounding no!
In this aspect of bodybuilding, conventional wisdom no longer applies. I can understand what you're thinking…
"How come? How can spending less time at the gym let me get massive muscles?"
That's a yes!
It really will allow you to get massive muscles, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.
Every single process in your body is geared towards keeping you alive and healthy. The human body is a fine-tuned organism that works to adapt and survive in whatever conditions are placed upon it.
If we are hungry or thirsty, we feel uncomfortable, we become tanned when exposed to high levels of UV rays, develop calluses to protect our skin, etc.
What about when we break down muscle tissue in the gym?
The answer is "you get massive muscles," so if you said that, then congratulations!
By battling against resistance beyond the muscle's present capacity we have posed a threat to the musculature. The body wants to protect you and since it recognizes this as something that could be harmful to you, it will respond by making the muscles increase in size (hypertrophy).
If you continue to increase your workload from week to week, your body will get massive muscles because it will continue to adapt and grow.
Easy, isn't it?
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. Muscles cannot grow if they are not given enough time to recover.
You need to configure your workouts with the minimum amount of volume required to trigger an adaptive response that will help you get massive muscles. If you can push your muscles beyond what they can handle and trigger that thousand-year-old evolutionary alarm, you've done your job.
Any more stress to the muscles only ensures that they take longer to recover. While trying to get massive muscles, many people do more sets than they should and workout more often than they need to.
High intensity weigh training puts a lot more stress on the body than most people think. You don't want to create a workout program that hinders your gains and prevents you from achieving your goals.
Here are 3 basic guidelines that you should follow if you want to get massive muscles:
1) Do not train more than 3 days every week.
2) Workouts should never be longer than 1 hour.
3) Do 5-7 sets for the large muscle groups such as the chest, back, and thighs and 2-4 sets for the smaller muscle groups such as the shoulders, biceps, triceps, calves, and abs.
You want to do all your sets to concentric muscular failure and be sure to add more weights or increase the reps every week.
When you are consistent and train with max intensity, working out longer or more often than this will actually be counterproductive to your gains.
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