More rest! Less training to increase muscle growth? Used to hear something else entirely? The more work you do to achieve the goal, the higher the results you will achieve. This is considered a generally accepted truth, which applies to all spheres of life. The harder you learn, the better you’ll get a score. The more time you spend, polishing athletic training, the better athlete you will become. The more time you spend playing the instrument, the better musician you will become. Therefore it is logical that the more time you spend in the gym, the stronger and muscular your body will become, right?
Contrary to what you think, the answer to this question is a large, definite, absolute NO!! It is in this area of bodybuilding, where common sense goes straight to the cat’s tail, which is somewhere far down the street and around the corner.
I know that you can ask yourself…
What? Spending less time in the gym will actually make me bigger and stronger?
Yes! It really will work that way, and when we examine the process of muscle growth based on its causes of growth, it becomes clear why this is so. Every process that occurs in the human body is initially aimed at maintaining vitality and maintaining health. Through thousands of years of evolution, the human body has become a well-adjusted and adapted organism that can adapt well to certain conditions that it falls into. We become uncomfortable when we are hungry or thirsty, get sunburn when exposed to a lot of ultraviolet rays, build up calluses to protect the skin, etc. So what happens when the muscle tissue in the gym collapses?
If he answered, they say: “The muscles become bigger and stronger” then I congratulate! You’re absolutely right. Overcoming the resistance of gravity or fighting with weights, which are beyond the current capabilities of the muscles, you are a threat to the muscles. The organism recognizes this as a potential danger and as an adaptation reaction – muscle hypertrophy (increase in size) to protect the body from this threat.
Since we are constantly increasing resistance and burdens from week to week, the body will continue to adapt and grow. Sounds easy? Ultimately this is the case, but the most important thing to understand in connection with all this is that the muscles grow bigger and stronger only if they get 48 to 78 hours to recover. Without the correct recovery time, the process of muscle growth is simply impossible.
Your goal in the gym is to train with the minimum load value, which is necessary to obtain an adaptive response. After you pushed the muscles beyond their current capabilities and triggered a thousand-year-old evolutionary security system, he did his job. Any further stress for the body will simply increase the recovery time, weaken the immune system and send the body into catabolic overload.
Most people train too often and with a lot more approaches than they really need. High-intensity strength training is much more stressful for the body than most people think. The structure of the training programs of most people is designed in a way that actually hampers their growth and prevents the progress they deserve. Here are 3 main recommendations,achieve maximum muscle growth :
- Train no more than 3 days a week.
- Do not allow the duration of the training to exceed 1 hour.
- Perform 5-8 approaches for large muscle groups (chest, back, hips) and 2-4 approaches for small muscle groups (shoulders, biceps, triceps, calves, press).
Bring all approaches to the point of muscle failure and focus on wave periodization or else they say – cycling loads, working weights or repetitions every week. If you really hard train and consistent, train more often or longer, the above said will be counterproductive for muscle growth!
This is all about the unpopular statement that you need to rest more and seldom swing to improve and accelerate the recruitment of muscle mass. And what do you think about this, based on your theoretical and practical experience or experiments with the frequency of training in a weekly microcycle?