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Are You Frequenting the Gym Too Much?
By Gary Matthews
Many studies at universities, conducted around the world have shown clearly
that recuperation from strength training requires far more rest time than
previously thought.
The latest studies have indicated that high intensity strength trained muscles
need more time than previously thought to recover and become stronger
some studies show that muscles are still overcompensating and getting
stronger for up to 21 days after the previous workout.
Researchers have found that fitness enthusiasts can reduce the time they
spend working out by two-thirds and still achieve the same results. A study
involving male weightlifters has suggested it is counter-productive to spend
hours exercising.
Those who exercised less saw significant decrease in body fat. The study
focused on 16 students aged 19 to 23, who already worked out regularly. They
were split into two groups. Both carried out upper-body training three times a
week for eight weeks. One group did one set of eight repetition: the other did
three sets of the same exercise.
At the end of the study both groups had improved "significantly" in terms of
muscular strength, said researchers from the health and exercise science unit
at the University of Glamorgan in Pontypridd, Wales. Report author Dr Julien
Baker said "This study indicates that it is counter-productive to spend hours at
the gym, and that a shorter work-out can achieve exactly the same results.
Muscles take between 4-7 days to fully recover from a workout and another 2-
3 days for over-compensation to take place. It can also take up to 7-14 days for
the neuro - muscular system to fully recover from a high intensity strength
training session.
I¡¯ve observed in 20 years working in gyms, the same people continuing to
train week in and week out, three to four and even more times a week even
though they haven¡¯t made progress in months or even years of training.
I have found through experience that any strength training program that has
you in the gym three or more times a week will have you plateau within four to
five weeks and nothing you do will shift you from this plateau short of cutting
back on training which will re-start the gaining processes again.
The only exception to this rule is the beginner whose strength will increase
through neurological adaptations for up to three months after starting strength
training.
Also perfect technique must be maintained and followed to maximize the
training stimulus on the muscle and to minimize the risk of injury during this
period. Studies have also concluded that split strength training programs have
been shown to be no more beneficial than full body training programs.
The training frequency that you, and everybody else, should use is variable,
not fixed. I repeat not fixed, when you strength train, as a way to develop more
muscle the intensity of your workouts has to progress upward.
If they remain at the same intensity there is no reason for new muscle to grow.
If you want to train effectively you have to understand the relationship between
the increasing intensity of your workouts and the decreasing frequency of
those workouts.
The two main components of strength training are the intensity of the exercise
and the recovery after the exercise. Infrequent, short, high intensity weight
training sessions, followed by the required amount of time to recover and
become stronger is what is needed to increase functional muscle size.
Your rest days are just as important as your training days. By giving your
muscles more time to recover between strength training sessions you will be
on the road to major gains in strength, muscle size and fat loss.
So there you have it, it's not the training volume but the intensity and
recuperation that's important when it comes to Gains in Strength and Muscle.¡±
About the Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
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