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Most
fitness devotees, in their pursuit of greater muscle mass,
often subscribe to the philosophy that "more is
better" when it comes to training frequency, duration and
volume.
This
often results from the misconception that if a little training
could produce results, then tripling or quadrupling the
training factors would mean a corresponding surge in results.
Unfortunately,
such misaligned "logic" has led to the downfall of
many a great athlete.
Although no
one would dispute the fact that a progressive increment
in training factors should always be the cornerstone of any
sound training program, "too much, too often, too
quickly" of any good thing will definitely be
counter-productive to one's muscle gains !
Scientifically,
whenever we train with weights, we are essentially partaking
in a "catabolic process" - one where muscle
tissue is broken down. Thus, in order for muscle growth to
take place, these muscles must be given a period of RECUPERATION
to regenerate and grow. However, if one is go overboard in
training, then one is essentially depriving oneself of muscle
recuperation and thus - MUSCLE GROWTH !
The key to
remember is this : Muscle Growth takes place NOT
in the gym, but OUT Of IT !!!
Depending on
one's stage in the training continuum, the following
guidelines should be adhered to :
- Beginner
- 2-3 times of weight-training a week, not exceeding
60 min each session, and no more than 3 sets of an
exercise for each body part.
- Intermediate
- 3-4 times of weight-training a week, not exceeding
90 min each session, and no more than 5 sets of an
exercise for each body part.
- Advanced
- 5-6 times of weight-training a week, preferably on a
split routine, not exceeding
120 min each session, and about 6-8 sets of an exercise
for each body part.
About
The Author:
Rick
Wong is a Singapore-based Fitness Coach, Exercise Professional and
Personal Consultant. Besides providing professional fitness services to
discerning clients, Rick is also involved in mentoring many up-and-coming
Fitness Professionals in starting-up their own fitness businesses and in
formulating successful marketing strategies. Rick can be contacted at http://www.body-by-rick.com
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