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You will be more successful by putting more effort towards you goal. The widely accepted truth that has always been applied in most areas of life. The harder you study, the better grades you will achieve.

It’s a good idea to spend more time at the gym, because isn’t that how you’ll become stronger? Contrary to what you might think, the answer to this question is a definite no! The convention wisdom about this area of bodybuilding goes out the window, down the street, and around the corner. I know you are wondering how cutting down your gym workout time can increase your muscle mass. Well, it’s true, and I will explain you why. When examining the muscle-growth process from the very basic roots and it will become clear why this is why it is the way it is.

In every way, the body is naturally geared to keep live and healthy. We feel miserable when we have not eaten or drank fluids for some time, we get a suntan because of the excessive UV rays presence, calluses are produced to safeguard our skin, etc. What would occur if we chance to split our muscle tissue in the gym? You are right if you are thinking that the muscles will get stronger and larger.

You can cause harm to your musculature if you push yourself against a resistance that is not within your muscles capacity at that time. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will increase in size to protect the body against this threat. Increasing your workload every week will help your body adjust and grow.

Appear easy? Well, it is. Muscles will only grow bigger and stronger if they are allowed sufficient recovery time; this is the most important thing to realize. You must allow yourself enough recovery time, otherwise your muscles just won’t grow.

Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time.

Far more sets and training way too hard is often a problem. Most people don’t understand that a high intensity weight lifting program produces high stress levels on the body. Workout programs are often structured in a way that hinders the gains and prevents progress that is deserved.

Here are 3 basic guidelines that you should follow if you want to achieve maximum gains: 1) Train no more than 3 days per week. 2) Do not let your workouts last for longer then 1 hour. 3) Perform 5-7 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).

Proper exercise requires completion of the required sets to a level of concentric muscular failure. If you consistantly train hard, training longer and more often than this will be counteractive to your goals and gains.

Filed under: Training