Train less Gain more

THIS IS MORE INFORMATION ABOUT  PREVIOUS POST ( Exercising to much):

The extra work you fit into anything, the better success you will accomplish. This has often been a commonly recognized truth that is true in several parts of life. If you study harder, you will get better grades. If you practice your athletic skills more, you will become a better athlete. The more time you spend figuring out how to play an instrument, the better musician you will become. For this reason, it simply makes sense to spend more time in the gym because the stronger and more muscular your body will turn out to be, correct? In contrast to what you may believe, the answer to this question is a enormous, definite, absolute no! It is in this community of bodybuilding that traditional wisdom goes directly out the window as less training can actually lead you to gain more muscle.

I know you may be wondering…

What? Less time in my workouts will really make me bigger and stronger?

Yes! It actually will, and when we look at the muscle-growth approach from its most basic roots, it will become very clear why training less can lead you to gain more muscle..

Every particular process that happens inside the human body is structured around trying to keep you alive and healthy. The human body, through evolving for thousands of years, has grown to become a fine-tuned machine that can certainly adapt to the particular conditions that are set on it. We become unpleasant when we go thirsty or hungry, we get a suntan when excessive levels of UV rays exist, we develop calluses to give protection to our skin, etc.

So what occurs when the muscle tissues break down from our workouts? If your answer was something like “the muscles get bigger and stronger”, then congrats! You are certainly correct. By dealing with resistance above the muscle’s current capacity we have presented a risk to the musculature. The body identifies this as possibly harmful to us and so as a natural adaptive reaction, the muscles will increase in size (hypertrophy) to shield the body from this threat. When we routinely increase the weight each week, the body will adapt and grow.

Does this sound to simple? Truly it may be, but the most significant thing to understand in connection to all of this is the fact that muscles will only get larger and stronger when they are given the adequate time to recover.  Not having the right time to recover, the process of muscle growth will not take place.

Train Harder Not Longer

Your objective in the gym should really be to workout with the lowest amount of volume required to deliver an adaptive response. When you have forced your muscles past their current capacity you then have done your job. Any additional stress that occurs to the body only will raise your recovery time, make your immune system weaker, and put your body in catabolic overdrive.

Many people will train way too frequently and with a lot more sets than they actually need to. The chest muscle is a body part that I see people doing way too much of. Bench, incline bench, decline bench, cables, dumbbells, way too much. Biceps are also another over-trained  muscle group.

High intensity weight training is considerably more stressful to the body than the majority of people realize. The majority of people design their exercise routines in a way that might just prevent them from making gains and keeps them from getting the growth that they have earned. Here are some basic training recommendations you should really stick to if you want maximum gains:

1) Train 3 days per week maximum.

2) Do not workout for longer then 1 hour.

3) Do 5-8 sets when working large muscle groups (chest, thighs, back) and 2-4 sets when working smaller muscle groups (shoulders, triceps, biceps, calves, abs)

4)Reduce cardio training

Bring all your sets to the point where muscular failure happens and concentrate on raising either weight or reps every week.

Conclusion

Almost everyone who has been working out for a while has made the mistakes of doing to much. Learning by trial and error and learning your body, you will realize you do not have to spend three hours in the gym to make gains. Proper nutrition of course is also crucial to making gains but this article is just dealing with why you should be training less to gain more muscle.

(New information Written by Mike Medeiros)

EAT RIGHT , LIVE RIGHT, TRAIN WITH WAYNE