Most people agree: the more effort you put into something, the better your results will be. This is a well known truth and can be applied to most areas in life.
When you study hard, your grades get better. If you put in the hard work to be a better athlete, you will become a better athlete. You will be a better musician if you invest more time learning to play your chosen instrument.
If you spend more time working out, it’s only natural to conclude you will get rock solid muscles, right?
Although it might seem counter-intuitive, the answer to this is an abosolute NO! Common wisdom doesn’t apply to this aspect of bodybuilding.
I already know what’s going through your mind….
“Say what? Can I really get rock solid muscles by spending fewer hours at the gym?”
YES! This can really help you to get rock solid muscles, and when you look at the muscle-growth process from its core, it becomes clear why this is the case.
All the processes in your body are geared towards keeping you alive and healthy. The human body is a fine-tuned machine designed to adapt to its external environment.
We feel uncomfortable if we need food or water, we get tanned if we get too much sun, our skin gets callused if it is frequently under friction, and so forth.
So what happens in the body when we break down muscle tissue while working out?
If your answer was “you get rock solid muscles”, then congratulations! Bingo.
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 continue to increase your workload from week to week, your body will get rock solid muscles because it will continue to adapt and grow.
Isn’t that easy?
It is easy to understand, although you must keep in mind that this only works if you give your muscles sufficient recovery time. Muscles cannot grow if they are not given enough time to recover.
You will get rock solid muscles if you workout with the minimum volume that is required to trigger an adaptive response. If you activate your thousand-year-old evolutionary alarm system by pushing yourself beyond your present capacity, you’ve done your job. Adding additional stress to the body only increases the time it takes to recover.
A lot of folks train way too often with more sets than they need, when trying to get rock solid muscles. When you go for high intensity weight training, it is a lot harder on your body than you would think. Unfortunately, the majority of bodybuilders create workout programs that do not help their gains and keep them from making the progress they’re working so hard for.
With these 3 basic guidelines, you can get rock solid muscles:.
1) Only train 3 days per week.
2) It’s important to keep your workout less than 60 minutes.
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).
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.
Want more no-nonsense muscle building tips just like this one?
Check out www.MuscleGainTruth.com for more info. In a bodybuilding world full of hype and over-exaggerations, I blast right through all the lies and give you the honest truth about what’s necessary to gain muscle fast.
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