Mistake #1 Why You Can’t Gain Muscle: You’re Training Too Often

 Three times a week is more than sufficient. So really, you are training each body part once a week.

It takes a minimum of 5 to 6 days for the muscle to recover, especially for the big parts like the legs (quads, hamstrings, glutes), chest, and back. It takes at least 6 days to recover.

Arms and shoulders are smaller muscles, and they can recover very fast. But technically, once you do chest and back, your arms (biceps and triceps) are engaged, so technically you are already doing them twice a week.

Muscle doesn't grow at the gym; they grow in the kitchen or while you are sleeping. At the gym, you are just creating a stimulus for the muscle to grow, but the real growth happens afterward.

And there is no reason to come back to the gym to hit a muscle again if it hasn't recovered yet and hasn't healed from the previous stress which you created during training.

If you are training more than 3 or 4 times a week—depending on your age, like if you are younger, you can pull off 4 workouts—then you are not training hard enough.

This is why the high-intensity, short-duration method is so effective. The body only responds and grows when it faces a new level of stress. It doesn’t matter what kind of exercise — the body doesn’t “know” what you’re doing. It only knows new stress.

This approach originally came from Arthur Jones, was turned into a practical system by Mike Mentzer, and was perfected and brought to the masses by Dorian Yates. Today, this is how modern athletes and serious lifters train.

All you really need is 2 days a week of truly hard training and you’ll see the results.

If you’re ready to stop wasting time with too many workouts and start training smarter, let’s talk. We can build you a program that fits your schedule and delivers real results in Washington DC.

Contact me for a free consultation.

📱 571 331-1170