Less is More with Bodybuilding
June 28th, 2010When it comes to bodybuilding training for muscle gain, my general training philosophy is definitely less is more. However, do not for one moment confuse training less often with having easy training sessions. In fact, the point I am making is, train less often but train harder and smarter. Let me explain in detail.
A friend of mine recently asked me for some advice on how to build more muscle. He has been bodybuilding for a few years now but his muscle gains have virtually stopped. I asked him how often he currently works out and his answer blew me away. He said for months now he has been training twice a day, six days per week and has stopped gaining muscle entirely. Training this much is absolutely ridiculous, this is overtraining on a massive scale I told him.
Effective bodybuilding in terms of making solid muscle gains requires 3 main steps. Firstly, consistent, short, hard training sessions, secondly, good quality food intake and thirdly, adequate rest is vital for maximum muscle gains.
Skipping or cheating on any of these 3 steps will result in poor or no muscle gains at all.
A good training regime for quality muscle gains requires training each body part till failure or close to failure in each set, once only per week. There is no need to train any body part more often than once per week, not if gaining muscle fast is your ultimate goal.
Most top bodybuilders only train 4 to 5 days per week in the gym for no longer than 1 hour per training session. Intermediate bodybuilders need to train around 3 to 4 days per week. Training any more than this will result in overtraining which only leads to no muscle gain or you may even lose muscle.
The idea that the more you train the more muscle you will gain is no more than a myth. The real key to unlocking massive muscle gains is less is more. Train hard with only short breaks between sets and push your muscles close to or past failure during your sets. Try to limit your work outs to around an hour, keep your rest periods between sets to less than a minute and watch your body grow. Remember, your body only grows while you are resting so keep in mind the 3 steps to successful bodybuilding, train hard, eat right and get plenty of rest for consistent muscle gains.
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