Do Less and Get More

Posted on by 0 comment

Have you reached a plateau in your bodybuilding routine? Or are you a beginner looking to find time efficient work outs that can give you more muscle mass gain for less? Whichever stage you are, it is time to go back to the basics!

Bodybuilding is an incredibly complex and meticulous process, there is no disputing that. To become a good body builder with high muscle mass increase in proportion with your work out, a person needs to be thoroughly dedicated to his regimen for bodybuilding.

Bodybuilding cannot be done by cutting corners. Here, you truly need to make a good regimen and then stick it out without quailing.

But having a good regimen is not the be all end all! Sometimes, doing less can get you more! Making your routine more basic and simplifying the process can actually enhance your bodybuilding efforts.

Get back to the basics

The thing about basic training in bodybuilding is that it favors constant effort and dedication over aggressive high intensity work outs and long breaks in between to allow muscles to recuperate.

During high intensity training, the exercises are more about pushing your muscles to their limits and causing as much stimulus for muscle growth as possible, even to the point of pain sometimes.

Hence, while high intensity training is very effective indeed, sometimes, the body needs a break from such a tumultuous and rigorous work out regimen and would benefit more from a more steady and slow approach to the bodybuilding workout.

This is when it is time to revisit the basics.

In your basic training, you don’t do much more than lift basic weights and do regular bodybuilding exercises, and add to its complexity by fluctuating the number of reps you do and the quantity of weights you add.

As such, the muscles still receive a generous amount of stimulation that can induce them to grow – due to variable weight and exercise counts included day to day in the regimen – without damaging the muscles or causing them sprain.

In high intensity and heavy duty work outs, sprains are very common. As you are pushing your body to the point of failure, muscles become extremely fatigued and require at least a week of recovery time before you are fit to go back to your training in bodybuilding.

However, in regular Adonis Golden Ratio bodybuilding exercises, you do no more than one hour of mild to moderate weight lifting and bodybuilding routines, varying it up by mixing the weights and rep counts, but your muscles are not actually pushed too hard.

So, the body which is used to being put through the wringer in high intensity work outs latches on to this new form of muscle stimulation very well and starts increasing your muscle mass, despite you working out much less intensely than before.

Plus, in basic bodybuilding, in order to make the body more acclimatized to the rigors of muscle mass increase, the exercises are only done every alternate day. When you go back to basic bodybuilding, thus, you are increasing your muscle mass by working out for less time too!

Reasons for the effectiveness of low volume and low intensity training

A common mistake people make when talked to about low volume and low intensity training is – they assume it is an easier, short cut method.

On the contrary, low volume and low intensity bodybuilding routines are actually much tougher compared to short bursts of high intensity bodybuilding training. But on the other hand, they also provide great gains because of the comparative ease in maintaining them.

When people say they train heavy duty to the point of muscle fatigue, it actually isn’t always really true. The human body itself is wired to defend itself against suspected harm.

When you train at heavy duty and high volume and intensity in your bodybuilding regimen, the body is being put through lot more than it considers healthy. So the urge to make your rest and the signals that make you more fatigued and tired are up regulated in the body, in an effort to protect itself.

In high volume training, the muscle tissues are being continuously damaged. As a result, the body goes into hyper active drive, trying to repair all the damaged parts of your muscle cells and tissues and thus, in the end, overall increasing your muscle mass. This is the basic broken down facts behind high intensity bodybuilding.

But the thing is, this only works if the body builder truly gives his one hundred percent into every one of his high intensity training routines. No one can claim they truly can do one hundred percent of heavy duty training to the point of fatigue and muscle failure in every single work out.

Which is why, basic bodybuilding, with its less volume less intensity but longer endurance approach is much more effective in most body builders!

More pros for slowing down and reverting to the basics!

To make the long facts short, this can be understood with an example. People who run in meter sprint running races run at maximum speed for shorter bursts of time while marathon runners take it slow and easy for most of their running, employing their maximum speed only occasionally. This is the only way marathon runners can sustain their race over such long periods.

Bodybuilding is similar to marathon running, it’s a years long process – if not decades! When you are consistently pushing the body to its maximum speed, your stamina and endurance lowers and over time, you reach a plateau region of bodybuilding where very little to no muscle mass increase occurs.

However, following a steady and fixed low volume low time regimen that is a dedicated effort, with periodical incorporation of high volume and high intensity work outs thus brings it all together to give one cohesive work out regimen that can give you the most sustainable muscle mass increase and the best results in your bodybuilding!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>