5 Commnadments To Maximal Muscle by Tim Ernst

Author:Tim Ernst [Ernst, Tim]
Language: eng
Format: epub
Published: 2014-01-12T22:00:00+00:00

CHAPTER 3

TRAINING

Progressive Overload

In order for you to build muscle you have to get stronger. There is no other way around it. Ignoring this will have you spinning your wheels and not growing. I mean that’s the whole point of going to the gm right? Unless you do it for recreational purposes but, I’m willing to bet you want to get in the best shape of your life.

Doing the same amount of weights with the same number of reps does absolutely nothing for your body. All you would be doing is maintaining. Let’s face it, the guys gaining the most amount of muscle are guys who gain the most amount of strength.

What is progressive overload? Let’s say you go into the gym to work on chest. You choose the bench press and press 135 pounds for 10 reps. The next time you do chest do 140-145 pounds at 10 reps. If you are recovering properly from your last workout, the next time you do chest you should be able to do at least 5% more weight than the previous workout. You should always be progressing because without it your body has no need to adapt.

Frequency

There are so many debates on how often you can train one muscle. So many programs have you working out one muscle group a week. There is so much fear in the concept of “overtraining.” This is not true, why?

If you are implementing your recovery protocol like you should, you should be recovering very quickly and be able to workout the same muscle groups twice a week! This goes against popular demand but it’s simply not true .

Where do you find this false information? Muscle magazines. You only want to train your muscles once a week if you look like the steroid using muscle guy in those magazines. Their muscle protein synthesis is elevated all the time where as a natural bodybuilders muscle protein synthesis is only elevated up to 36 hours. After 36 hours a natural bodybuilders muscle protein synthesis starts to decline so it would be optimal to hit that same muscle group before the decline.

However, you do have to be very strategic in this approach but it does work. You may be asking yourself what if you are still sore. Soreness is just the byproduct of lactic acid built up into the muscle. Soreness doesn’t necessarily mean that you are growing.

Let’s say you have a weak and lagging body part that you want to improve. For me it’s legs. I decided to train my legs twice a week and I have seen a huge difference. The key is not to do the same leg workout. One day maybe more slow heavy lifting for strength and on the other day you do lighter weight with more reps for size. Now you are training legs for strength and size, the best of both worlds!

So stop reading all the muscle building magazines because most of them are out to sell you something that is not going to help you achieve that desired physique you want.

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