Want to Know How to Boost Your Gains in the Gym?  Workout Less!

        The #1 way for the average bodybuilder to get bigger and stronger is to have shorter and less frequent workouts.  Most people think that more is better but that theory does not work when it comes to building muscle.  After you stimulate muscle growth you must give your body enough time to recover from that bodybuilding workout AND grow.

        Weight lifters think that they should get back into the gym right after the muscle soreness goes away but that is too soon.  Do not feel guilty about taking a couple more days off, your body will thank you for it by building more muscle!

You should spend more time away from the gym to stimulate muscle growth

        This is the most important topic in bodybuilding that 99% of lifters are completely missing out on.  I have been bodybuilding naturally for the last 16 years and when I first started out I followed the advice I read in magazines and what I was told in the gym.  I did make gains for a little while but then that all stopped.  Does this sound familiar to you?  You may ask: "what is the best way to gain lean muscle mass?"

        After experimenting for awhile I came to the conclusion that my body needed more rest and after making some changes to my workout schedule my gains exploded!  One of the biggest lies that held my gain back was "moving your workout back one day will set back your progress two days".  What a load of crap! 

        What most people do not understand is that your body has to recover from the previous workout and grow (or over compensate) to prepare for the next workout.  People who don't know any better cut the stimulate-recover-grow cycle short by performing their next workout before their body has a chance to grow.  Remember the cycle, stimulate-recover-grow because you cannot grow before you recover and you cannot recover or grow without muscle growth stimulation.

        Now when I tell you to take more time off from the gym, you need to do it in a certain way.  What I mean by that is, first you have to have a hard, intense workout to stimulate the growth that you desire.  Second, your diet should be solid (such as using glutamine and workouts together) and third, your nightly sleep should be around 7-8 hours a night.  Now when you take an extra 2-3 days off before your next workout for a given bodypart your body has everything it needs to grow.

        Its easy to see if this extra rest is helping you or not by checking to see if your poundages and/or number of reps are going up in your lifts.  If they are going up then you are stronger now that you were at the time of your last workout.  Now if your strength levels stayed the same or when down a little, this means you need to experiment more on your personal recovery period since everyone's body is different.

"This sounds like a good concept, so what do I do next?" you ask.

        You do have a few options for gaining the knowledge you need to build the body you want to have.  First, you can ask other people in the gym.  If you ask one of the huge guys who looks like a pro/amateur bodybuilder you will get advice that only works if you are on the same steroid cycles and have the same genetics as him.  You could ask one of the average sized lifters too but they are probably in the same situation you are and that won't help you either.

        Second, looking for the answers in the magazines.  If they ever even cover the subject of recovery they may help a little bit with the basics.  But if you want to follow the pro's diet and/or training regimen listed in the magazines, you are in trouble!  Its a known fact that pro bodybuilders take just about any substance that builds muscle (including steroids) regardless of the consequences.  Being all natural, your body cannot train as LONG as they do or recover as quickly.  Following the pro's advice you find in the magazines will leave your body in a very overtrained state or worse, injured.

        Another thing you could do is teach yourself through trial and error.  This will take you a long, long time because you have to try an idea for a few months and see if you make any progress.  If you didn't then you can try another idea for a few months.  If that one didn't work either you can try again and again and again.  Do you see how long this will take you?

I have the answers but, only if you allow me to give them to you!

        For natural bodybuilders like yourself, weight training is your number one priority with recovery concepts and principles coming in a close second.  Nutrition and dietary supplementation definitely come in third.  I say that training is the most important because you have to workout hard and give your muscles a reason to get bigger.  Nutrition and dietary supplementation are put last because they won't help you if you don't train hard enough or rest adequately enough.

        One thing about training that will affect the length of your recovery period is how much (or the volume) you do.  You only need enough exercises and sets to stimulate muscle growth, that's it!  If you are doing lots of sets (i.e. 20+ for large muscle groups and 10+ for smaller groups) all that will do for you is deplete your energy reserves and lengthen your recovery period.  A short, intense bodybuilding workout will stimulate many more muscle fibers for growth than a long workout will.

The growth process

Exercise physiologists have found that strength increases occur only when the athlete’s amount of training and recovery ability are in balance.  Because this balance is both delicate and elusive, it can be established and sustained only if you understand the intricacies involved in the tri-phase process of recuperation.

Phase one of systemic recovery takes place in the minutes and hours immediately after an intense workout.  Some exercise physiologists have theorized that within as little as four seconds after a muscle has been worked to a point of momentary muscular failure, it can recover a portion of the strength it had lost as a result of the exercise.

When and only when this initial phase has been completed can the regeneration process began the additional repair, growth and strengthening of the muscles themselves.  This is phase 2.  As this process, is chemical in nature it is rather time-consuming.  Current research makes it clear that what had previously been considered a mandatory recovery period between workouts of 24 to 48 hours, may have missed the side of the barn but at least five days.  In some cases, up to two weeks may be required for phase 2 to successfully run its course.  Depending on the individual's recovery ability.

Phase 3, that of overcompensation, with only take place once the previous two phases have elapsed.  What this means is that any additional training undertaken before this or the previous phase is complete will be with a muscular system that has been denied full recuperation and growth.  If this approach is repeated regularly, strength will decrease.  This is why allowing for adequate recovery and growth to occur is absolutely crucial to your continued progress.

Stress and adaptation

Up to a certain point, for example, exposure to the sun will lead to the formation of at tan.  While our reasoning for tanning is a purely cosmetic one, the actual process of acquiring a tan is in fact a perfect example of how our bodies adapt to protect our tissues from the stressor of ultraviolet light.

The adaptive process, whether in response to ultraviolet light or progress of overload training, is essentially defensive in nature.  To follow through on our sun tanning example, if you decide to lie out in the sun in the middle of January, you can remain outside all day and show nothing in the way of a tan for your efforts.  The reason being is that the sun is not directly overhead at this time of year and its rays are not that stressful to our skin.  The sun's rays must be of a certain strength in order to procure an adaptive response from our bodies.

Conversely, when you decide to lie out in the sun in the middle of July, you won’t have to wait hours, days or weeks to see results.  Instead, it's an immediate occurrence that is directly proportional to the intensity or strength of the stressor, the sun that is now directly overhead.  Your skin gets red and slightly inflamed in the tanning process (or sunburn) is almost instantaneous.

And while it's true that even a little ultraviolet light can cause a little bit of at tan to form and that full range training will cause a little bit of size and strength increases.  It still follows that in order to induce maximal systemic adaptation in both cases as quickly as possible, the level of the stressor should be as near maximal as possible.  That’s in order to insure maximum stimulation of the body's protective barriers.

Just as the sun is a form of stress to the skin; heavy overload exercise while not performed to excess, will stimulate a compensatory build up in the form of added muscle tissue, which aids in the body in coping more successfully with similar stressors in the future.

However, taken to extremes, as in the case of excessive exposure to the strong summer rays of the sun, which causes the skin to blister and dry out or break down.  Bodybuilders who insist on training six to seven days a week will witness a similar decompensatory effect as the resulting drain on the regulatory subsystems of the body will actually prevent the increase of muscle size.

These facts strongly indicate that the less time spent in the gym, the better your results will be.  You will find that your results will be spectacular if you limit your total training time to two or three weekly sessions of roughly 45-60 minutes per workout training the whole body over the week.

Although recovery time will vary from individual to individual, most people starting out require a bare minimum of 48 hours between workouts (for a particular muscle group) to over compensate for the effects of their previous workout.  This is why a Monday, Wednesday, Friday routine is best.  Three days per week routine allows adequate time for the beginner to this type of overload training to recover from the workout and also grow stronger.

Local recovery vs. systemic recovery; there is a difference

With my weight training program, it has been established that even working out as little as three days per week can lead to overtraining.  This does not refer simply to localized muscle recovery but rather to the recovery of the physical system as a whole. 

If you performed 10 sets of squats on Monday, your legs may have recovered by Tuesday but try and do a heavy back workout!  You won't feel the inclination.  And the reason is simply that your whole system is called upon whenever you exercise intensely.  When you trained your legs the day before, demands were made upon all of your bodies recuperate of subsystems and not just your legs.  You have got to allow the whole system time to recover after each workout not just a specific body part that you trained.

Vacation from training = great recovery

For most athletes, training is one of the highlights of their day.  So you may be hesitant to take time off from the gym.  But anything in excess can be hazardous to your psychological or physical health in the long run.  The way to insure long-term training productivity is to maintain a healthy balance in your life's activities.  This includes occasionally taking breaks from the rigors of your training routine.

These vacations from training should occur at several times during the year.  While the precise timing should be based on your own perceptions of need, don't rationalize that you really don't require a break.  Looking back, you may realize how beneficial it actually was.  Many athletes have noticed that they get an excellent workout when they are in a new gym environment.  So if you enjoy working out on your regular vacation, go ahead. 

You'll find that it actually helps your weight training by giving you another outlet for your energies.  This should allow you to focus more fully on your training during the times when it is your primary activity, since this will be a variation from other aspects of your life.

And when it comes to your physical activities, spend this vacation time doing a variety of sports or interests.  For example, you might occasionally try some rock climbing, mountain biking or even canoeing or river rafting.  Some people might say that these “diversions” hold back the athletes from his or her training goals, but this balance of physical activity actually helps.  Because there is more diversity in life, there will be a lot more mental stimulation.

Stop wasting time and start building muscle, fast!

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          It's called: The Truth About Building Muscle, Recovery Section and is written for the beginner meaning that I cover all the basics so that no one is left behind but I have also included highly advanced rest and recovery information that even the experienced lifter can benefit from.  Also, it has all the cutting edge techniques, concepts and principles I use in the gym and outside the gym today.

Recovery; the easiest concept in bodybuilding to use but it is the most misunderstood.

        I know it sounds so simple, just get your rest before you go back to the gym but 99% of all bodybuilders get this one wrong.  In this section of the book The Truth About Building Muscle ($22.00 retail price) I will explain everything you need to know about rest and recovery so you will know exactly when to workout and when your body needs rest.  We will cover ideas such as:

• How to use sleep and rest to maintain 24-hour nitrogen retention.

• The growth process, covering the 3 steps to growth.

• Local recovery vs. systemic recovery.  There is a big difference!

• How to use periodic vacations from training to boost your energy and drive.

• Why you should schedule daily naps - this is one of my favorites!

• The top 3 ways to bust through any plateau.

• What to do when you are injured and how to get yourself safely back in the gym ASAP.

• 10 must-haves in bodybuilding (without these, you won't make it).

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You may be asking, "Will this program work for me?"

        Make no mistake, this program is not some repeat of old ideas or a trendy workout or a gimmick.  It is a serious program for those who are serious about improving and building their bodies.  If you want more muscle in the shortest amount of time, this program about getting adequate rest will help.  If you really want to stop wasting your time and money then the information I'm offering you is an absolute must for getting real results from your training.

Using this info, most people gain weight right away!

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        I can make this type of money back guarantee because my clients are gaining mass left and right!  This book isn't filled with hype, self-promotion or theories I read in some psychology book.  It is filled with information that is easy to follow and actually works.

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I know you are serious about reaching your goals, don't let overtraining get in your way

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Truly yours,

Jeffrey Bedeaux, Dr. Natural Bodybuilding

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