For most areas of our lives, the more effort of doing the right thing will get you consistently better results. For example, by studying better in school, grades improve. And, an athlete who practices the most on doing the right things becomes the better athlete.

So, it follows that by spending more time in the gym, you would get more muscular and stronger, right?

Although that's what you might think, the fact of the matter is that's not how it works in the area of bodybuilding.

Okay...yes, you have to do the correct workouts over a period of time consistently and persistently to get the results. The conventional wisdom here that I'm referring to that does not apply to bodybuilding is the one of simply doing more will get you more. Again, with bodybuilding, spending more time in the gym won't get you more.

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So, you're probably thinking, "So wait? If I spend less time in the gym I'll actually get bigger and stronger?"

Actually, yes!

Want to know why that's the case?

Every process within your body focuses on keeping you both alive and healthy. Our bodies can adapt very well to very specific situations we place upon it.

Some examples of this are: getting a tan through exposure to high amounts of UV rays, an uncomfortable feeling when we are thirsty or hungry, and even calluses our skin creates to protect itself.

I'm sure you know what happens when muscle tissue is broken down by a workout in the gym (and if you don't know, that's okay because I'm about to tell you).

Your muscles get both stronger and bigger.

If you provide your muscles with resistance that goes beyond what they can currently handle, the body senses a potentially harmful situation, and it responds by hypertropy (increase in muscle size) out of protection. By consistently increasing your resistance and overall workload each week, your body will continue to grow and adapt. When your muscles grow, they naturally become stronger.

Sounds simple, doesn't it?

It is actually. The key thing to remember is that your muscles can only become stronger and bigger if you provide them with the necessary and sufficient time to recover.

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If you cheat your muscles out of the proper recovery time, you cheat them out of time to actually grow.

Make your goal in the gym to work out with the least amount of volume that your body needs to produce an adaptive response. By pushing your muscles beyond their capacity, you then trigger the adaptive response of the body to grow the muscle, and that's exactly what you want. Make a note that any additional stress to your body (or additional workouts after you've triggered the adaptive response) only serves to increase the time you need to recover.

Many guys train way too frequently, and they even train with a lot more sets than they actually need. A lot of guys don't realize how stressful high intensity weight training actually is. As a result, many guys set up their workout routines in a way that actually prevents them from having huge gains. Put another way, if you don't give your body the time it needs to recover, you risk keeping yourself from making progress you deserve.

To achieve maximum gains, take note of the following 3 basic guidelines...

1) Train 3 or fewer days each week

2) Keep your workouts less than 1 hour in length

3) For your large muscle groups (thighs, chest, back), perform 5-7 sets, and for smaller groups (biceps, triceps, abs, shoulders, calves), perform 2-4 sets

For each set, make sure you go to concentric muscular failure, and be sure you are progressing in reps or weight every week. And remember, if you actually trained consistently hard, any additional training for any length of time actually is counterproductive to your muscular growth and overall gains.

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