It is often said that when you put in lots of work, you’ll get better results. This is more often that not the very case, but not when it comes to building muscle. It can be applied to almost any other area of life, relationships, money and education.
If you study harder and read more then it is likely that your grades will also improve along with that added study time. People who train longer and more for sports will be better at their specific sport. The people who play music are often better when they have practiced for years upon years…
That’s why the majority of people in the world think that you should be able to build bigger muscles if you lift more, more reps, for longer times in the gym…
Regardless of what you might think, the fact is that this is simply not true! In this aspect of bodybuilding, conventional wisdom no longer applies.
I hear you thinking to yourself that there must be something wrong here…
“How come? How can spending less time at the gym let me grow big muscles?”. ”
Well, the truth is that you can get bigger muscles by training less, and if we look at how muscles increase in size we can see why this works so well.
When you think about it, you can see that every process that occurs in your body is done to keep you healthy and alive. Over years of evolution, the human body has learned to adapt to new conditions forced upon it in order to survive.
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 by long walks or doing repetitive work with our feet, and so forth.
Do you know how your body responds when you break down your muscle tissue at the gym?
If your immediate answer was something along the lines of “you grow bigger muscles”, then congratulations! You understand the fundamental idea behind muscle building.
If you can make your body feel like you have posed a threat to its musculature, your muscles will respond by having to fix that “problem”. It does this by adapting to the new stimulus. 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). Since your body will keep on adapting to the perceived threat as long as you add to your workload each week, it will not take long before you are able to sport a healthy six pack, sleeve ripping arms, and huge pecs that stick out of your shirt.
Isn’t that easy?
Sure it is, but the most important part of this is giving your muscles enough time to recover so that they will be able to grow bigger and stronger. If you don’t allow enough time for recovery, your muscles won’t grow in strength or size.
In order to trigger your body’s adaptive response, you should stick to the minimum amount of volume required to stimulate it, so that you can continue to progress and eventually get massive muscles. If you activate your thousand-year-old evolutionary alarm system by pushing yourself beyond your present capacity, you’ve done your job. Putting your body under more stress will only increase the time your muscles take to recover.
Many people workout too frequently and perform more sets than they need, when trying to get massive muscles. High intensity weight training is a lot harder on the body than most people think. Most people design their training programs in such a way that it actually puts a roadblock in their muscle gains and makes attaining their goals even more difficult.
Here’s how to grow massive muscles with 3 simple guidelines:
1) Only train 3 days per week.
2) Don’t let your workouts go on for longer than 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).
Every set should be performed to concentric muscular failure and you should increase the weight or reps every week. Do not do more than what’s recommended, if you are consistently giving your all every week, or it will negatively affect your gains.
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