How To Increase Your Muscle Gains And Boost Your Recovery By Spending Less Time in The Gym!
One of the most important factors I stress when trying to build muscle is the amount of time you spend working out. You don’t need to spend very long at it.
If you’re trying to gain muscle fast you’re way better off doing too little than too much. Three hour workouts are fine for a drug-enhanced Pro bodybuilder with nothing else to do – but they’re suicide for any guy trying to build up fast.
Let’s be reasonable about it. Anybody who works for a living and spends three hours a day working out is making a social outcast of himself. Keep that up and the next sound you hear will be your girlfriend laughing as she runs off with the pool man.
You can gain all the muscle you want and still lead a normal life. Gaining muscle is a building process. Don’t tear it all back down again. You only have so much energy. If you exceed it you won’t build up. You might even lose muscle. So if you can’t build muscle fast, you’re doing something wrong.
You’re probably over-working and don’t even know it.
Most guys spend too long at it. They do waaay too much. They’d look better if they did less. The extra time is largely wasted. If you’re trying to gain muscle it can even be detrimental. Bodybuilding is concentrated. You reach a point of diminishing returns very quickly.
If you want to build muscle quickly and easily – good solid muscular weight – then cut down on your long workouts. Never, never, never spend more than half an hour on any single workout.
And workout two to three times a week. No more! Don’t touch the weights at all on your in-between days. When you finish your workout have a shower and forget about it until your next training day. Get plenty of sleep and rest and eat lots of good, wholesome food. You’ll gain muscle. I guarantee it.
Okay. We’ve covered the time factor. Keep your workouts short if you’re a beginner or trying to gain weight and build muscle. Long tedious workouts won’t help unless you’re a real easy gainer.
The guys who use long workouts are either drug takers or just plain crazy. Even then they’re not intended for pure weight gains. Most of the long programs you read about are intended to define bodies that are already bulky. Don’t confuse building up with sharpening up.
Training is a progressive thing. Any nut can sit down and list a pile of exercises. That doesn’t make it a program. Some of the programs you see advertised on the Internet and supposedly followed slavishly by hordes of grateful bodybuilders are right out of the author’s dreams.
Building muscle isn’t a complex affair. Let’s set out a few preliminary points in order. You should be working out two to three days a week – Mondays, Wednesdays, and Fridays. Or, if you workout only two times a week, let’s make it Mondays and Thursdays. Don’t work out any more often. It isn’t necessarily true that six hours of exercise a week is six times as good for you as one hour a week. There’s a happy limit. So don’t exceed it!
You’ll work your whole body every session. Full body workouts. No split routines. Make sure you get enough rest and sleep. You won’t gain without it. Eight hours sleep a night is the rock bottom minimum and ten would be better. A short nap during the day is a big help. Lie down and take five whenever you can. Don’t skimp on your rest, you’re only cheating yourself out of the eye popping build you’re looking for.
Now, there’s a few things I want to summarize for you. First of all, remember to work out two to three times per week. No more – no less, especially no more. The idea that if three workouts a week are good then four or five must be better is one of the biggest fallacies in the sport of bodybuilding. Two to three times a week is ideal for ANY muscle gaining program. Any more will slow your gains.
Finally, no one can guarantee that you’ll get development like those bodybuilders you see in the muscle magazines no matter what exercises you do. Anybody who says he can is either kidding you or after your hard-earned money.
You can, however, be guaranteed of improvement. If you work hard enough on any program you’ll get results. You may not look like the current Mr Olympia, but you’ll look a lot bigger and better than you do now.
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Posted by: Mike Buckinson
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