Your results are directly proportional to the amount of work you put it.
This has always been a widely accepted truth that applies to most areas in life.
The more effort you put into your studies, the better your grades will be.
If you work to fine-tune your athletic skills, you will be better at athletic endeavors.
If you put in more time in practicing an instrument, you will be a better musician.
So, it's only a logical deduction to think you can get massive muscles if you put in more time at the gym, isn't it?
The answer is a big, resounding no!
When it comes to this aspect of bodybuilding, conventional wisdom goes for a toss.
I know what's going through your mindů
"Seriously? Is it possible that spending less time in the gym will make it possible to get massive muscles?"
That's a yes!
To understand how it is possible to do less and get massive muscles, you need to take a look at the muscle-growth process from its roots.
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.
We feel uncomfortable if we are hungry or thirsty, we get tanned if we get too much sun, our skin gets callused if it is frequently irritated, and so forth.
So what does the body do when we break down muscle tissue while working out?
If your answer was "you get massive muscles", then congratulations!
You get it.
When you train with weights beyond the body's current capacity, it is perceived as a threat to its survival.
Since the body thinks that something harmful is happening, the natural adaptive response is to make the muscles increase in size (hypertrophy) to protect you.
So, the way to get massive muscles is to keep your body in a state where it is continuously forced to adapt; you can do this by increasing your weight or reps consistently every week.
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.
The process of muscle growth cannot take place if the muscles are not given sufficient time to recover.
You will get massive muscles if you workout with the minimum volume that is required to trigger an adaptive response.
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 additional stress only increases your recovery time.
Most people workout too often and perform more sets than they need too in an attempt to get massive muscles.
When you go for high intensity weight training, it is a lot harder on your body than you would 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) Train no more than 3 days per week.
2) It's important to keep your workout under 60 minutes.
3) You should stick to 5-7 sets for large muscle groups (thighs, chest, back) and 2-4 sets for small muscle groups (shoulders, triceps, biceps, abs, calves).
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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