If you put in lots of work, you’ll get better results. This can be applied to most areas in life and is widely held by most people to be true.
The more effort you put into your studies, the better your grades will be. If you focus on your athletic skills, you will be a better athlete. In order to become a better musician you need to put in long hours of practice on your musical instrument.
So, the logical conclusion is that the best way to get massive muscles is to put in more time at the gym, isn’t it?
Actually, this is far from true! When it comes to this aspect of bodybuilding, the typical rules no longer apply.
I think I know what’s going through your mind….
“Are you serious? How can I get massive muscles by spending less time at the gym?”Well I am serious. 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 process in your body is designed to maintain your health and well-being. The human body is a fine-tuned organism designed to adapt to its external environment through millions of years of evolution.
The body signals its discomfort when it is hungry or thirsty, it tans when exposed to excessive sunlight, it builds calluses to protect the skin, etc.
Do you know how your body responds when you break down your muscle tissue at the gym?
The answer is “you get massive muscles,” so if you said that, then congratulations! Bingo.
If you can make your body feel like there is a threat to its musculature, your muscles will respond. Your muscles increase in size due to a natural adaptive response called hypertrophy, because your body perceives this extra stress as potentially harmful. 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.
It can’t be that easy, can it?It is that easy, but you have to remember that your muscles will only get bigger and stronger if you give them enough time for complete recovery. 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. If you can push your muscles beyond what they can handle and trigger that thousand-year-old evolutionary alarm, you’ve done your job. Adding additional stress to the body only increases the time it takes 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. Most people design their training programs in such a way that it actually puts a roadblock in their muscle gains and makes attaining their goals even more difficult.
If you want to get massive muscles, follow these 3 basic guidelines:1. Do not train more than three days every week.
2. Your workouts should not exceed one hour.
3. Do two to four sets for the small muscle groups (calves, abs, shoulders, biceps, triceps) and five to seven sets for large muscle groups (thighs, chest, back).
Take your sets to concentric muscular failure and every week focus on progressing in either weight or reps. When you are consistent and train with max intensity, working out longer or more often than this will actually be counterproductive to your gains.