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The greater energy you put into something the better results you will get. For centuries this has been a widely accepted axiom that has applied to a great many areas of life and historically has always been seen as the standard in muscle building exercise. The more time you employ fine-tuning yourself using muscle building exercise, the more athletic you will be. In consequence it only makes sense that the more time you spend in the gym with muscle building exercise, the stronger and more muscular your body will be. In opposition to what you might understand, the answer with respect to muscle building exercise is a definate no! It is in this type of bodybuilding that popular wisdom goes straight down the plughole.
Once we examine the muscle building exercise from its very roots, it becomes quite clear why this is the case.
Every process that occurs within the human body is centered around keeping you healthy and alive and this applies even more so to muscle building exercise. Over millennia of evolution the human body has be a fine tuned organism that can adjust effectively to the specific conditions that are placed upon it. Our body sends signals when we are hot, we acquire a suntan when large amounts of UV rays bombard us, we build calluses to stop our skin from wearing and so forth. So what happens when we break down the body's muscle tissue in the gym using muscle building exercise? To put it simply, the muscles get bigger and stronger. By fighting resistance beyond the muscle's existing capacity we have posed a threat to the musculature. The body sees this as potentially injurious consequently as a innate adaptive response the muscles will increase in size (hypertrophy) effectively guarding the body against the threat. As we consistently further the resistance over time using muscle building exercise the body will persist in adapting and growing.
It seems to be simple and in the end it is. However, the crucial thing to appreciate in relation to all of this is that the muscles can only grow if they are provided with proper recovery time between muscle building exercise. Without proper recovery time, the process of muscle growth will not occur.
Your goal in the gym should be to use muscle building exercise with the minimal amount of volume required to yield an adaptive response. Once you get to the stage when your muscles have been pushed beyond their existing capacity and have brought about the ancient evolutionary alarm system, you have done all you can. Further pressure to the body with muscle building exercise will simply further your recovery time, undermine the immune system and force your body into catabolic overdrive.
Most people do muscle building exercise far too often and with far more sets than they need to. High intensity muscle building exercise is much more stressful to the body than the vast majority of people understand. Most people structure their muscle building exercise programs in a manner that actually inhibits their gains and stops them from making the progress that they deserve. There are some guidelines that you should follow if you want to achieve maximum gains using muscle building exercise:
Do muscle building exercise no more than 3 days per week.
Do not let your muscle building exercise go over 60 minutes.
Perform between 5-8 sets of muscle building exercise for large muscle groups (thighs, back, chest) and between 2-4 sets of muscle building exercise for smaller muscle groups (shoulders, biceps, triceps, calves, abs).
Drive all sets to the brink of muscular failure and focus on moving forward in either reps or weight every seven days. If you truly train hard and keep consistent, doing muscle building exercise more often or for a longer time than this will be counterproductive to your gains.
Muscle building exercise, like all worthwhile things in life, should be done in moderation!
Albert Finnellia runs www.muscle-building-exercise.com/ and is a fitness coach working in the USA. The website currently focuses on
Muscle Building Exercise. |
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