By Darren O'Connell
Most people believe that in
order to build noticeable muscle size, they have to devote many hours in
the gym, 5 or 6 days a week for many years. This is untrue. Yes, hard
work is required, but devoting that much time is unnecessary.
Substantial muscle growth can be
achieved with 40-minute sessions, 3 days a week ... sometimes less, if
done correctly. Muscles will only grow in size when they have fully
recovered from a gym workout. Then, and only then will muscle growth
happen. If your goal is to achieve maximum muscle growth in the shortest
possible time, then there needs to be more rest days than actual
workout days.
It's difficult for some people
to believe that substantial muscle growth can be induced with 40-minute
sessions only 2 or 3 days per week. It can be done, however, there is a
catch:
These "few and far between" gym
sessions will have to be short and extremely intensive. You have to give
your body a very good reason to grow bigger muscles. The sessions will
be about what you thought you could not do, but somehow managed to do.
Example: If you're lifting a
certain weight and you know you can only get 8 reps, you will push
yourself further than ever before and squeeze out another 2 reps, with
the help of a training partner. You will need help with the last 2 reps,
but the idea is to execute a greater effort than you are used to. This
creates the environment for greater muscle growth.
Below is an example of an 8 Week
"every other day" muscle building routine, and it shows how short the
training sessions should be. It can also be done taking 2 days rest
inbetween training sessions. I'm assuming that you have weight training
experience behind you, and that you're familiar with the jargon. If not,
I would not recommend that you push yourself too far until you have
built up your strength and fitness level. You should always get the
go-ahead from your GP or health professional before starting or changing
any physical exercise program.
Warm-ups are not included below.
Day 1:
Chest: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Biceps: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3:
Thighs: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Hamstrings: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.
Calves: 2 sets, 12 reps, 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5:
Shoulders: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Triceps: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7:
Back: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Abdominals: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes:
*You will need someone to help you for the last 2 or 3 reps of every set.
*If
you're doing a set of 10 reps, the weight should be heavy enough to
allow only 8 reps on your own, and you will need help to get the other 2
reps.
*If you're doing a set of 8
reps, it's really only 5 or 6 reps that you can get on your own; help
will be needed to complete the 8 reps.
*Increase the weight every week, even if it's only 5lbs. Safety takes priority over ego.
*On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much
greater intensive effort than you can imagine. The overall reward is
shorter training sessions, more rest days and greater muscle growth.
Many people are now achieving greater results through smarter training
methods and spending less time in the gym, allowing for more free time
to enjoy other activities.
Source: articlecircle.com
