| Before looking into muscle growth programs it is | | | | Realistic muscle growth programs for regular guys |
| important to find out how the basics of muscle building | | | | should provide real life guidelines for people who |
| work. It is normally assumed that bringing muscle | | | | cannot and do not want to spend many hours a week |
| groups to repeated failure will cause a depletion that in | | | | in a gym. Such a practice leads nowhere but |
| turn will spur muscle growth, over compensating for | | | | frustration anyway, as most people hit a never ending |
| the loss by growing bigger and stronger, hence better | | | | stagnation time. In fact, those multiple set split routines |
| prepared for the next assault. | | | | can work only for very few people and professional |
| With this idea as a foundation, most training programs | | | | bodybuilders, possibly with the assistance of steroids. |
| for muscle mass of the last few decades have been | | | | Gaining muscle for the Average Joe is a much simpler |
| promoting the mantra of multiple sets per muscle | | | | and time shaving business. |
| group, say 10 to 20 sets depending on muscle size. As | | | | Few sets of basic compound movements in a full |
| a consequence of the shear volume of work, it is | | | | body workout or two at most will shock the body into |
| therefore necessary to split the whole body training | | | | growth, making possible to achieve in a short time |
| into several workouts throughout the week. Hence the | | | | what time wasting split routines will never do. 1 hour of |
| ever popular split routines performed by most trainees | | | | training at most, 2 or 3 times a week is all that is |
| in the gyms. | | | | needed. Under duress, the natural reaction of your |
| Unfortunately, this approach is not the best to gain | | | | body will be an increase in testosterone and general |
| muscle, as countless failures and disappointments can | | | | muscle building all over. |
| testify. In fact, while it is true that muscles need to be | | | | Good muscle growth programs should have simplicity, |
| stressed to grow, they must be looked at as a whole, | | | | high intensity and time efficiency as key points. Also |
| not specifically in isolation. To shock the whole body | | | | nutritional guidelines and periodisazions should be |
| into building mass, it must be stressed by training all or | | | | provided to optimize mass building ad avoid stagnation. |
| most of the body muscle groups in a single workout or | | | | There are no secrets in the human physiology, |
| two at most with very few sets per muscle group | | | | everyone can increase strength and size considerably |
| performed with high intensity compound exercises. | | | | in a short time with the right guidelines. |