Duration & Volume - Part 5 of Anabolic Muscle Building Factors

The "Rocky" mentality is pretty popular in world of fitness. The more you do, the more you push yourself, the better your results, right? WRONG!

The "Rocky" mentality is one of the worst plagues in the fitness industry, and unfortunately, even with all of the modern research and real-world results to prove it wrong, its still quite prevalent...

You see, "Rocky" training is nothing more than extreme endurance training. Unfortunately, MOST bodies are not built to handle such tough, grueling training methods. When people train in such a fashion, most of them subject themselves to high risk of injury, burnout, and overtraining...

This is because the average person neither has the genetics, nor the proper nutrition needed to pull off something so intense. The average person is much better off training within small incremental increases that stimulate and challenge the body, not annihilate it.

So, the question is: What kind of duration, or how long should I workout for?

Well, we've already established that more is NOT better. So, when it comes to training for maximum muscle mass, there are 3 important factors that you have consider in relation to how long you workout:

1) Train long enough to significantly spike anabolic hormones, and stop training right before these hormone levels begin to fall.

2) Stop training before the body enters a catabolic (muscle breakdown) phase.

3) Stop training before Central Nervous System (CNS) fatigue accumulates.

Once a scientific analysis of the above 3 factors is done, then a conclusion can be reached on how long you should workout in any given session...

Similarly, the amount of work, or the volume, during any given session is also tied to the above three factors.

The amount of work you do in one workout is the total volume of a workout. This includes the number of reps and sets you do for each exercise, and the total number of reps and sets you do for all exercises in a workout.

Volume is highly related to duration because the longer you workout, the more volume you'll end up doing. Conversely, the shorter the duration of your workout, the less your volume will be. There are, however, exceptions to this rule. For example, if you never rested between sets, and continued to pump out set after set, then your relative volume would be high for any given timeframe.

There is an "optimal" duration range and an "optimal" volume range...that allows you to build the maximum amount of muscle in the shortest amount of time. Basically, when duration and volume are optimal, muscle growth is greatly enhanced and accelerated.

Soon, we'll reveal this "optimal" range, so stay tuned for future exciting newsletters!

Yours in "building muscle",

Hanif Furqan - Chief Editor
From the Editorial Team of Weight-Lifting-Workout-Routines.com

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