Bodybuilding Tips: The Ultimate Manual to Training Scheduling
By Dane C. Fletcher
Body builders intent on achieving maximal muscle mass gains must schedule their workouts very precisely in accordance with their respective objectives. In scheduling workouts, spending a lot of time does not necessarily mean that more muscle growth will be gained. Training twice a day for three hours or more does not result to quick buildups of muscle. In fact, it works for exactly the opposite.
It is a common misconception and myth that the more a body builder trains the more he or she gains in muscle mass. The magnitude of training intensity must never overreach the muscle ability and into the overtraining phase. Experts advise that the body builder who is training heavy and consistently can achieve an optimal muscle growth and fast, if he or she trains for a maximum one hour daily. In fact 45 minutes of intensive workouts is quit enough to stimulate optimal muscle growth. Scheduling for workouts ought to be guided by the unique abilities of an individual body builder in terms of strength, endurance and recovery rates. Resting and recovery speed is especially a crucial factor to consider when scheduling for workouts mainly because after stimulating muscle growth in the gym, muscle tissues are developed, healed, rejuvenated and replaced during the rest periods.
As such, four days of intensive training per week are quite adequate and in professional body building training, six days are quite adequate. These must however be based on the time requirements of effective recovery and rest. The idea is to stimulate muscles to grow not to annihilate them. As such, plan the workout to involve compound exercises that stimulate the muscle groups to develop emphasizing on consistency, progressive intensity and effectiveness. When workouts are comprehensive and well done, there is absolutely no need to spend hours in the gym.
After training for every one hour, the body increases the catabolic cortisol hormone which hinders muscle growth. The training schedule must therefore avoid and totally refrain from stimulating the increase in levels of cortisol, at all times. The ideal training must be planned to be carried out within the time limit of one hour at the max, when testosterone hormone levels are at their all time highest. Remember that training actually stimulates hormonal levels in the body besides working out the muscles.
Brief, effective and maximally intense compound exercises, must always be used as the ultimate guide to scheduling for body building training. Each session must also be construed as a unit of the comprehensive training schedule planned in terms of weeks or months. The single units must correspond to the overall objectives of a body building program, in an accumulative manner. Anything done or left out of the session and which does not correspond to the overall objective, is a waste of time and inmost times contra-effective to body building gains.
Long gone are the days when going to the gym was unregulated volition whose effectiveness was judged by how long one stayed in there, how often one attended or even how heavy one lifted. Today, research and medical advances have helped determine how to stimulate maximal muscle gains faster and with as little effort as possible. This maxim must therefore be incorporated in all training schedules of a professional or armature body builder.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more [http://www.BodybuildingToday.com]bodybuilding tips or information on weight training, or supplementation, please visit [http://www.BodybuildingToday.com]http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.