Don’t get confused by the headline, we as human beings we always think that the more you get out of something the more satisfied and happier you will be. We always seek more money, more convenience, and more luxury. But for bodybuilders working out more than they should will result an overtraining which will end them up with less muscle. Spending the whole day at the gym won’t get you bigger overnight, instead you can find yourself not gaining any muscle mass. Simply because you’re not giving your body enough time to recover and this is why we’re saying less is more; this doesn’t mean that you should train once per week too.
Don’t OVERDO it!
1. Train no more than 4 days per week
There is simply no need to train more than 4 days per week. Some people with poor recovery ability might be better off with only three training days per week. Train on the days that are most convenient for you, but make sure you pay attention to rule no. 2
2. Train no more than 2 days in a row
After two straight days in the gym there is a need to take 1-2 days off.When the average person trains 3 or 4 straight days, the immune system becomes compromised, making you more susceptible to illness or injury. Remember, we do not grow in the gym, but at home while we rest.
3. Workouts should last no more than 60-75 minutes
There is scientific evidence that after this period of time, that testosterone levels begin to drop and cortisol begins to rise dramatically. This will drag your body down by making it more difficult to achieve an Anabolic (growth-inducing) state once the workout has ended.Besides, there is no reason a workout should take longer than this. If it is, chances are you are doing to many sets and/or exercises, or, you are being far too social in the gym. If you are serious about getting big, get in the gym, do what you have to, and get out.
4. Work sets for larger muscle groups should be between 7 and 9
If you focus and concentrate 100% of your mental and physical effort into each working set there is no reason you need any more volume than this. Those that do 12, 15, or 20 sets for large body parts are obviously not training very hard, or there would be no way they could withstand this many sets. Once you have stimulated a muscle to grow, doing more sets will not stimulate the muscle any further, but will only take away from your ability to recover from your workout.
5. Mostly free weight compound movements should be used
While I have nothing against machines and cables, there is no doubt that the best muscle builders are free-weight compound exercises. Huge physique were built in the 1950’s, 60’s, and 70’s with little more than barbells and dumbbells.
The balance and concentration is takes to lift free weights activates more muscles, more muscle fibers, and “excites” the nervous system more than machines or cables do.
If you talk to most of the biggest guys around, almost all of them will tell you that they built most of their mass with basic exercises like bench presses, deadlifts, squats, military presses, bent rows, barbell curls, and lying tricep extensions. There is nothing wrong with using machines or cables, but if you want to get huge, make free-weights the cornerstone of your program.
6. Most work sets should be in the 6-12 rep range
Studies have shown that lower reps (1-5) tend to build strength and higher reps (13 -20) muscular endurance. That does not mean that they cannot build ANY muscle, just that those rep ranges are not optimal when hypertrophy is the main goal.
The rep range of 6-12 keeps the muscle fibers under tension for an ideal amount of time, and with enough resistance to affect growth. For your work sets you should shoot to reach momentary muscular failure somewhere between the 6th and 12th rep.