Friday

Overtraining and How NOT To Exercise for Muscle Gain

muscle overtraining
Train Your Muscles Right, Don't Overtrain
There's this popular (but mistaken) belief that if you lift harder, train longer and work out the same muscles over and over gain, you'll transform your body into a super-ripped, highly-toned, hyper-voluminous monster.

Adjectives aside, the bad news is -- That ain't gonna happen.

Not by a long shot.

Be it biceps, triceps, chest muscles or even your leg muscles, if you work out any of these same muscles every single day, then the result won't be awesome muscles, but a pitiful muscle breakdown.

As incredulous as it may sound to some of the readers here, muscles don't grow in the gym. They grow during rest and recovery, aided by pre and post-workout nutrition.

By "over working" the same body part, you not just risk seeing ZERO gains but you might end up with muscle stress, cramps, tear and a high risk of injury.

To paraphrase a famous saying, "muscles aren't built in a day". Which is reason enough not to try and force your body to pop out those muscles ahead of time.

Always wait for your body to recover before hitting the gym or your weights rack. Soreness is a warning sign that your muscles aren't 100% yet and you're better off working another muscle group or taking the day off (rest day ain't bad; even footballers have their off season).

With over 600 different muscles in the human body, your training frequency should be such that there's at least a 48-hour gap (2 day break) between exercising muscles of the same group.

As an example, say you're training your upper body on Monday (chest, biceps, triceps). Then, on Tuesday, work out your lower body (legs, calves, hamstring, quads).

On Wednesday, you take the day off (midweek rest day).
On Thursday, work out your abs, shoulders and traps.
On Friday, you do biceps and back.

4 days a week (Monday, Tuesday, Thursday, Friday) is good enough to build some serious, Spartan-style muscle but ONLY IF your workout schedule follows the right kind of intensity with the exact amount of rest time between sets.

This last part is very important.

Exercising this way also gives your body better strength and flexibility. And by cycling your training targets across multiple muscle groups during the course of a workout week, you avoid overtraining and insure that your body develops in the right muscular proportion.

Once you realize this elementary truth of bodybuilding, it becomes easier to not just lust for awesome muscle, but to actually sport them as part of your newly-ripped, spectacularly-sculpted Adonis physique.

Pardon the hyperbole and adjectives, but this just happens to be the real deal.

Here's a Pro Tip: If you want your muscles hard and strong then get more Zinc (dietary zinc). It increases testosterone production which, along with protein or creatine, has a positive effect on muscle hardness.

✪ VIDEO: How To Train Right For Awesome Hard Muscle Gain >>
(See What It Takes To "Really" Gain Muscle Mass)

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