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By Darren O'Connell
Most people believe that inorder to build noticeable muscle size, they have to devote many hours inthe gym, 5 or 6 days a week for many years. This is untrue. Yes, hardwork is required, but devoting that much time is unnecessary.
Substantial muscle growth can beachieved with 40-minute sessions, 3 days a week ... sometimes less, ifdone correctly. Muscles will only grow in size when they have fullyrecovered from a gym workout. Then, and only then will muscle growthhappen. If your goal is to achieve maximum muscle growth in the shortestpossible time, then there needs to be more rest days than actualworkout days.
It's difficult for some peopleto believe that substantial muscle growth can be induced with 40-minutesessions only 2 or 3 days per week. It can be done, however, there is acatch:
These "few and far between" gymsessions will have to be short and extremely intensive. You have to giveyour body a very good reason to grow bigger muscles. The sessions willbe about what you thought you could not do, but somehow managed to do.
Example: If you're lifting acertain weight and you know you can only get 8 reps, you will pushyourself further than ever before and squeeze out another 2 reps, withthe 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. Thiscreates 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 thetraining sessions should be. It can also be done taking 2 days restinbetween training sessions. I'm assuming that you have weight trainingexperience behind you, and that you're familiar with the jargon. If not,I would not recommend that you push yourself too far until you havebuilt up your strength and fitness level. You should always get thego-ahead from your GP or health professional before starting or changingany 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.*Ifyou're doing a set of 10 reps, the weight should be heavy enough toallow only 8 reps on your own, and you will need help to get the other 2reps.*If you're doing a set of 8reps, it's really only 5 or 6 reps that you can get on your own; helpwill 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 muchgreater intensive effort than you can imagine. The overall reward isshorter training sessions, more rest days and greater muscle growth.Many people are now achieving greater results through smarter trainingmethods and spending less time in the gym, allowing for more free timeto enjoy other activities.
Source: articlecircle.com
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