So fellas, you have been training with little or no results right! You have been training for months and you have not gained any strength or size and you are working out 2 hrs a day 6 days a week with nothing to show for it!
Here’s a tip, you have to be sure you never exceed 45 minutes during your workouts excluding warmup time. Beyond that point, testosterone levels drop and cortisol levels rise. If you did not know “Cortisol” is the stress hormone that eats away muscle and increases the storage of body-fat!! Needless to say, this is the one thing you want to avoid by all means. So if you are one of the guys in the gym for hours now you know why your results are so poor!!
You should also know that if you are eating the wrong foods at the wrong time you may be in for a devastating hormone crash that will cause rapid loses in muscle mass and the unwanted accumulation of body fat. Another tip, you should never workout your whole upperbody or your entire body at once! Its impossible to workout your entire body within 45 minutes. For instance you should use a three day training split.
- Monday Chest, triceps, shoulders,
- Tuesday rest,
- Wednesday back, biceps,
- Thrusday Rest
- Friday Legs for starters.
- Saturday Rest
- Sunday you can rest or train your chest, triceps & shoulders again
You should only do 2 to 3 sets per body part and you should be using compound movements for example Benchpress, Squats, Military press, Pullups, V-Bar Pulldowns, Curls, Deadlifts, Leg Press and stay away from isolation movements like flyes, leg extensions, concentration curls.
So if you want to get bigger and stronger you must workout smarter not harder, your workouts should be between 30 and 45 minutes excluding warmup time, you should use a training split to workout your entire body more effectively and each workout should total around 12 sets!
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