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Andropause occurs as a result of plummeting levels of testosterone, the dominant male hormone. This hormonal function starts to decline gradually as men age. Just like menopause, when decreasing levels of estrogen (the most dominant female hormone)...
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Why Less Is More When Trying To Build Muscle

One of the biggest myths I deal with as a personal trainer is that many people still believe it takes hours in the gym to build muscle and get a lean, muscular physique.

Not true.

In fact, the best results I've seen, both with my own training as well as clients, come from spending no more than 3 to 4 hours a week in the gym. And that's the time spent weight training and doing cardio each week.

I spend no more than 3 hours a week weight training and my online clients spend the same amount. And we achieve great results.

So if you're currently spending more than 3 hours a week weight training, you may be seriously limiting your gains by overtraining.

You see, when trying to build muscle, its not the amount of time spent that matters. It's how you spend that time.

Muscle growth occurs from stimulating the muscle with heavy weight (overload)then allowing the muscle to rest and recover. Proper rest and nutrition during this time is vital.

By working out too much and too often, you don't allow your muscles the needed rest. And this is the time in which the muscle repairs itself from the effects of intense training. And if a muscle does not recover, it does not grow or get stronger.

So it's important you spend no more time than necessary for muscle stimulation to occur.

I've used this analogy a lot before with clients, but let's do it again. Suppose you want to get a tan. There's a certain amount of sun you need. Too little sun and you will not get a tan.

But too much sun and you'll get a burn and not the nice dark tan you wanted. And what happens if you get a burn but keep going out in the sun


anyways, still trying to get a tan.

Right! You can seriously get injured with 3rd degree burns. You don't increase your chances of getting a tan. Too much sun in this case does not bring about the desired result.

So if you're after more muscle growth and you're already lifting a lot, the last thing you want to do is spend even more time in the gym.

The main goal of all the human body's systems is to keep the body in equilibrium, or balance. By lifting too much too often, you throw off this balance mechanism and as a result, your body will actually start working against you.

So you have to find that balance that works for you.

With your weight training, too much lifting will prevent your muscles from recovering and they will not get bigger. Too little and they will not grow either. Again, you have to find that balance that works for you.

You can use the "3 hour a week" time limit as a guideline, but learn to "listen" to your body. If you're weight lifting 3 hours a week but you feel drained, tired, sore, or sluggish, that may be too much time.

Others can work out longer and still get results.

Everyone's different so the time spent in the gym will vary. You have to do what's right for you.

So start making better use of your time spent in the gym. Shoot for quality over quantity and you'll build more muscle in less time spent.

About the author:

Most people are dead wrong in how they train to build muscle mass. Shawn Lebrun shows you, step by step, the correct way to build muscle and lose fat in less time. Visit Shawn Lebrun Fitness.com now

 

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  • 10 health fitness tips

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  • attaining healthy nutrition habits how you can do it

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  • a beginner workout routine to build muscle

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  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

  • bodybuilding routines boring heck no

  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

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  • build more muscle and lose more fat by discovering the power of training variables

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  • build muscle fast with these ten powerful tips part 1

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  • burn fat not sugar

  • burn the fat feed the muscle lose body fat product review

  • but i dont want muscles part 1 what muscle is and how to build or avoid it

  • buying fitness equipment on ebay deals or duds

  • calcium magnesium biobalanced for maximal bone support

  • calming the storm in your relationship

  • can antioxidants help you build muscles free radicals destroy your muscles

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  • choosing the right bodybuilding supplement

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  • clockwork feedings building muscle fast with nutrient timing part 1

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  • core principles the function of functional training

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  • cutting cholesterol naturally

  • daily checklist for building muscle and losing fat

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  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

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  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet information body for life

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  • discovering msm

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  • fitness fat loss tips for a vigorous lifestyle

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  • gym lore the history of bodybuilding

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  • have you reached your full human potential

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  • heres my muscle building equation

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  • how to use diet to reduce your stress

  • how to use your pain to gain

  • if you dont track your diet you are wasting your time

  • imagination is funny

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  • inactive alert essential proteins for sedentary people

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  • i am

  • joint pain relief an overview

  • keys to a great diet

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  • let your intuition guide you to prioritise

  • life is better as an ex smoker

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  • maximum confidence

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  • muscle building tips dos and donts

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