We always think our results are directly proportional to the amount of work we put in. It does hold true in most aspects of 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 endeavours. If you put in more time in practicing an instrument, you will be a better musician.
So, it only makes sense to think that you will get massive muscles if you spend extra time at the gym, right?
The answer is NO!
I can understand what you’re thinking….
“Are you sure? How can spending less time at the gym let me get massive muscles? ”
Yes! To understand how it works, you need to understand the muscle-building process.
Over years of human evolution, the body has learned to adapt to various conditions in order for our human specie to survive.
The body signals its discomfort when it is hungry or thirsty, it tans when exposed to excessive sunlight, it builds calluses to protect the skin, etc.
Do you know how your body responds when you break down your muscle tissue at the gym?
Right, you get massive muscles!
If you can make your body feel like you have posed a threat to its musculature, your muscles will respond. 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 increase your workload from week to week by increasing weight and reps, your body will keep adapting to the strain and in the process you will develop massive muscles.
How hard is that?
It is, but you have to bear in mind that your muscles will only get bigger and stronger if you give them enough time for complete recovery. 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. Once you have triggered your body’s natural adaptive response by training with a high level of intensity, get out of the gym and rest. Putting your body under more stress will only increase the time your muscles take to recover.
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.
If you want to get massive muscles, follow these 3 basic guidelines:.
1) Only train 3 days per week.
2) Your workouts should not exceed an hour.
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, and calves).
Take your sets to concentric muscular failure and every week focus on progressing in either weight or reps. Do not do more than what’s recommended, if you are consistently giving your all every week, or it will negatively affect your gains.
If you found this article helpful, make sure to visit www.MuscleGainTruth.com for more highly effective muscle-building tips and tricks. If you want to build muscle fast, then you can’t be making mistakes that will sabotage your efforts.
2009-12-30 9:34:06
Do you have any recommendations for somebody that is a little over weight but wants to lift weights as well?
2009-12-30 9:34:06
Is there any body building supplement that you’d recommend? I wanna try one but I don’t know which is best.
2009-12-30 9:34:06
I assume that you are new to lifting weights – congratulation for making this first step. My recommendation is to train with compound exercises – start with light weights and add weights progressively. You may also refer to some my articles in http://muscle-maxima.com for more information.
2009-12-30 9:34:06
If you don’t have time to prepare 6 high protein meals a day, you need to use protein supplement. For me, I also add multi-vitamins and fish oil into my diet.
2009-12-31 9:34:06
Is there any categorical diet that you might advocate for somebody that is 220 and 6′4? I have a hard time losing weight as well .
2010-01-2 9:34:06
You can cut down your weight by increasing your metabolism. Bodybuilding is a very good way to achieve this. Take 6 smaller meals a day with high protein, moderate carbohydrate and low fat foods. Make sure to stick to food with low glycemic index only and drink more water. If you feel your pants are getting loose, you know you are in the right direction, otherwise cut down the amount of carbohydrate further. Give yourself sometimes to see the result. You definitely can do it.
2010-01-5 9:34:06
Am I able to use this a few times a day to see faster results?
2010-01-11 9:34:06
I think that your blog isvery good, very interesting . I found it on . I will back often.
2010-01-12 9:34:06
Have been searching for some decent information on this for awhile now thats for the great article.
2010-01-15 9:34:06
Do you know if this is something that works over night or does it take some time for it to work?
2010-01-20 9:34:06
Do you know if there are any natural remedies for this?
2010-01-27 9:34:06
It won’t happen overnight, you need to have patient & perseverence to see the result.
2010-01-31 9:34:06
I really appreciate you taking the time to post this info for readers like me to read.