More is not More: The Importance of Recovery

A few weeks ago I spoke to a guy in the gym who hadn't been training for very long and he told me that he'd been training legs 3 times a week, because he didn't want to be one of those guys with skinny legs and a big upper body, known to some as 'seagulls'. I asked him why he was training legs so often and apart from that reason didn't have any others.

It also goes around the other way. Too often I see people training in the gym for 2-3 hours, and these are the same guys I never see make any real progress in the gym. Other times I would see guys train arms every time they're in the gym as finishing exercises, or train abs 4 times a week.

First of all, in any training plan there has to be a good diet. Everything starts and ends with the diet. Whether you're cutting or bulking you need to get that straight. However, let's talk about training. I want to emphasize to those new to training that more is not more. In fact, less with more intensity is more. So what do I mean by this?

The guy who I talked about training legs three times a week was training them that often simply because we naturally equate more training with more growth. Training legs 3 times a week not only doesn't help, in may and probably will inhibit muscle development. This is called overtraining, and you do NOT want to be doing this. This guy was doing squats 3 times a week. For most of us, this simply will not help. Overtraining leads to muscle growth inhibition and ultimately injury. Don't do this.

The ab myth also bugs me. Let's get this straight: training abs will not give you a visible six pack. If you have a large layer of fat covering them, training them will make them stronger and BIGGER, leading to a larger waistline. What gives you those beach boy abs that the ladies like to stroke comes from the diet. No good diet, no good abs. This leads over to the myth of 'spot reduction'. No, you CANNOT target fat loss from a specific part of your body.

I would recommend for most people that if you want to 'bring up' a certain body part, you train that part for a maximum of twice a week, especially benchpress, deadlift or squats. Remember that you do not grow inside the gym, you grow outside of it. This is why recovery is so important, and why sleep is an integral part of muscle growth. You've heard all this time and time again: you grow while you sleep. Don't ever forget that.

Lastly, if you're new to training, stay away from these magazine routines. You know the ones: you see some bodybuilder who you want to look like, copy his routine and wonder why you aren't gaining jack all. WAKE UP CALL: These big boys have been training for 10-20 years, eating 5000+ calories a day, and taking every supplement under the wagon to maximize their recovery and make sure they can handle their stressful training schedule. Most of us aren't those guys. So for the rest of us, put some experience and knowledge under your belt, and create your own routines that work for YOU.

So guys, train hard. The gym is a cool place to see your buddies who know you there, but it's not a damn dance. When push comes to shove, you need to get in there and get out. You only ever need an hour TOPS for lifting weights if you're training with intensity, and then perhaps 30-40 minutes for cardio. Don't get caught up in the idea that more is more. I go into the gym often for back, where I'll do 4, maybe 5 exercises at most: pullups, deadlifts, and then whatever energy I have after that I'll do 'whatever'. Remember, when you factor in sleep, training is perhaps at most 20-30% of the equation. The guys that I see progress in the gym are the guys who train hard for shorter periods of time, not this 'HEY GUYZ IM TRAINING FOR 3 HOURS LOOK AT ME IM KEWL' bullshit.

Please. Don't be like those assclowns who somehow manage to curl a weight while talking on the phone, read a magazine, tan in the window and chill on the benchpress while others wonder what in the blue hell you're doing. Get in, train hard, get out, eat some food, and sleep well.

Thanks for the support and for continuing to follow me. Once again, you don't have to take my advice as truth... these are just things I've noticed personally. Coming up on 8 years of training now... wow, time has flown. Good luck with your goals guys, you'll be there in no time. Stay consistent. Any questions you may have just leave a comment. I'll be back soon.

Happy Easter.

Thomas


resources from http://clutchlifter.blogspot.com/2011/04/more-is-not-more-importance-of-recovery.html