Read this! Why? Honestly, I’m tired of explaining it. So today, I’ll put it as plainly as I can so that hopefully I never have to do it again.
Plus, it’s the key to fast and continuous gains. Want that? Ok, read on…
Building muscle is a 50/50 game. And the majority of guys and girls get BOTH aspects wrong.
The 2 keys are:
- High-intensity sets
- Complete rest between workouts (yes, absolutely no further work)
- Taking a set to the last possible rep
- Yes – every single set of every single exercise
- You cannot stimulate growth by performing tasks your body already has the capacity to perform
50%: COMPLETE REST
- You do NOT grow during a workout. You only STIMULATE the growth/repair process to begin
- You grow in the rest periods between workouts
- This takes time. If you don’t leave the muscle alone to repair, you will not grow
- No further work is required
- Think of it like picking a scab. You pick it, it simply won’t heal
Like I said above, most people in the gym are getting BOTH these things wrong.
Not training with a high enough intensity, and not taking proper rest. So they’re doing too many workouts, training every day, doing extra cardio…all in an attempt to make faster progress. They don’t realize that they’re actually PREVENTING progress with this strategy.
(1) 50% of the puzzle: INTENSITY
Imagine the absurdity of thinking that you can stimulate growth without high-intensity!
Let’s call going to the last rep (positive failure) 100%. Let’s assume that this happens at the 10th rep i.e. you can’t possibly perform an 11th rep.
Most people might train to 70% or 80% in each set (7-8 reps out of a possible 10). And they don’t grow.
Why not? Their body ALREADY HAS the capacity to perform those 7 or 8 reps. Why on earth would your body respond to this level of stress by building more muscle mass? You DON’T NEED more muscle mass since you are performing tasks your body ALREADY HAS the capacity to do. So your body will not synthesize/build any new muscle.
Only by going to that last possible rep (10) do you stress your body’s EXISTING CAPACITY to a maximal degree and place a demand for more muscle mass. It’s like placing an order with your own body for more muscle tissue.
I won’t make this post overly long by going into the science, the biology of going to the last rep – but you can read my post on that here.
And also get my free THT training routine that explains EVERYTHING about how to train properly – and even includes studies that prove that even just 1 set can stimulate growth – if that set is taken to failure.
(2) 50% of the puzzle: COMPLETE REST
Now imagine the absurdity of thinking you will grow by doing more work when you are not even finished recovering/growing yet.
As stated above, this is no different than someone thinking that their cut will heal faster if they pick at it. Clearly it won’t. Leave it alone! More work interrupts and stops the growth process.
As Mike Mentzer said, “If you don’t rest enough, you don’t grow enough”.
HOW TO TRAIN
So all these people doing moderate-intensity sets and going to the gym too often are simply getting it all wrong. And their severe lack of progress is all the proof they need!
Hit a muscle hard – REALLY HARD – then leave it alone…that’s how growing is done.Hit a muscle hard - REALLY HARD - then leave it alone...that's how growing is done. Click To Tweet
The more high-intensity sets you do, the more growth will be stimulated…but then more rest time is required to complete the growth process.
So how should you train for hypertrophy/growth? You’ve got 2 options:
- Lower volume but train each body part more often
- Higher volume but train each body part less often
And that will look like this:
- Train every muscle with 2 sets to failure in a complete full-body routine…and do this workout every 48hrs. Or…
- Train only 2-3 muscles per workout with 7-10 sets to failure. Train each muscle group once per week in a 5-day split.
- A full-body routine every 48rs (3 days per week). Or…
- A 5-day split
And that’s exactly what THT Training is. BOTH! These 2 training cycles allow anyone to pack on muscle mass at the fastest rate their genetics will allow them to.
You can download both routines free by simply clicking here or inputting your details below. You’ll be guided on exactly what exercises to do, in what order, for the right number of reps. It’s all in there. But read the whole guide so that you know WHY you are doing what you’re doing. There’s good science behind all of this.
You don’t have to go to your email to click a confirm link or anything like that; the download will appear immediately after you enter your email. Enjoy them gains! 🙂
OK, everybody happy? 🙂 You understand the 50/50 principle when training for growth?
If you need clarification, ask me below or add me on Social Media (links below).
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