When you study hard, your grades get better. If you put in the work to be a better athlete, you will become a better athlete. In order to become a better musician you need to put in long hours of practice on your musical instrument.
If you spend more time working out, it’s only natural to think you will get massive muscles, right?
Although it might seem counterintuitive, the answer to this is a definite NO! Remember, when it comes to this aspect of bodybuilding, the typical rules no longer apply.
I know what you’re thinking….
“Say what? Is it possible that spending less time in the gym will make it possible to get massive muscles?”. ”
It’s true! If you really examine the muscle-growth process from its most basic roots, you will see how you can get massive muscles by doing less.
Every single process in your body is geared towards keeping you alive and healthy. 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”! Bingo.
When you pump more iron than your body is accustomed to handling, it is perceived as a threat to the existing musculature. 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.
That’s not too complicated is it?
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. Muscles cannot grow if they are not given enough time to recover.
When you train, your goal should be to use the minimum volume required to get an adaptive response so that you can 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. Putting your body under more stress will only increase the time your muscles take to recover.
While trying to get massive muscles, many people do more sets than they should and workout more often than they need to. High intensity weigh training puts a lot more stress on the body than most people think. Too many people create workout programs that hinder their gains and hold them back from their ultimate goal.
With these 3 basic guidelines, you can get massive muscles:.
1) Only train 3 days per week.
2) Your workouts should not exceed an hour.
3) Commit to 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, and abs) and 5-7 sets for large muscle groups (chest, back, and thighs).
Be sure to take your sets to concentric muscular failure and then keep adding on weights or reps each 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.
Author: Sean Nalewanyj