If you put in lots of work, you’ll get better results. This is a well known truth and can be applied to most areas in life.
When you study hard, your grades get better. Your athletic prowess will improve if you spend more time fine-tuning your athletic skills. If you put in more time in practicing an instrument, you will be a better musician.
If you spend more time working out, it’s only natural to think you will get massive muscles, right?
The answer is a big, resounding no! Conventional wisdom doesn’t apply to this area of bodybuilding.
I know what you’re thinking….
“Huh? How can spending less time at the gym let me get massive muscles?”. ”
That’s a yes! This can really help you to get massive muscles, and when you look at the muscle-growth process from its core, it becomes obvious why.
When you think about it, you can see that every process that occurs in your body is done to keep you healthy and alive. The human body is a fine-tuned organism designed to adapt to its external environment through millions of years of evolution.
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.
So what does the body do when we break down muscle tissue while working out?
Full points to you if you said, “You get massive muscles”! You get it.
When you pump more iron than your body is accustomed to handling, it is perceived as a threat to the existing musculature. 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.
That’s not too complicated is it?
It is, but you do need to realize that your muscles need to heal, so they will not grow bigger and stronger if you don’t give them enough time to recover. Muscles cannot grow if they are not given enough time to recover.
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. Once you push your muscles past their comfort level and manage to trigger that thousand-year-old evolutionary alarm system, you don’t need to do any more. Any more stress to the muscles only ensures that they take longer to recover.
Most people workout too often and perform more sets than they need too in an attempt to get massive muscles. Most people underestimate the strain of high intensity weight training. Too many people create workout programs that hinder their gains and hold them back from their ultimate goal.
Work with these 3 guidelines to get massive muscles:.
1) Training more than 3 days per week is a no-no.
2) Workouts should never be longer than 1 hour.
3) Do 2-4 sets for the small muscle groups (calves, abs, shoulders, biceps, triceps) and 5-7 sets for large muscle groups (thighs, chest, back).
You want to do all your sets to concentric muscular failure and be sure to add more weights or increase the reps every week. If you are really being consistent with your training and working hard, do not stretch your workouts or exercise more frequently, because this can actually impede your gains.
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