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Do you want to know how to build muscle that will produce the same result as regular trainees in your gym?

Well, there is no easy way, but if you vary the intensity of the workout followed by a recovery period, you will build muscle and become stronger.

Conclusive studies and research in building muscle have shown that recuperation from high intensity strength training is required for a more effective muscle gain. Some studies have also shown that muscles are still over compensating or adjusting to their new strength and growth for up to 21 days after the previous workout.

Furthermore, studies involving fitness enthusiasts have found that by reducing the time spent working out at the gym by two thirds, will achieve the same results to build muscle.

And yet, too many regular trainees are spending far too much time at the gym and not allowing the muscle to recover.

Volume training is an ineffective way to build muscle which will cause more harm to the body then necessary.

Constant physical demand or battering to the body will lower the immune system and result in sickness or injury.

If no results have been achieved over a period of time, stop wasting the time and effort on nothing.

The fact is, to build muscle, recovery is essential.

Muscles take between 4-7 days to fully recover from a high intensity workout, and another 2-3 days for over compensation to take place. Not only that, it can also take up to 14 days for the neuro muscular system to fully recover.

The body and muscle group needs time to adjust to the physical demand imposed on it.

In order to build muscle, a 'perfect technique' must be maintained to maximise the impact on the muscle and to minimise the risk of injury. In addition, split strength training programs have been shown to be more beneficial to build muscle than full body training programs.

In addition, scientific research has revealed that blood sugar level or energy depletes after 30 minutes.

A workout to build muscle should be short and simple.

It should consist of a planned exercise selection, and the time needed to perform them.

In other words to build muscle effectively, aim to stimulate as many muscle fibre in the shortest amount of time followed by recovery at home!

In order to accomplish this, aim for a quality workout that consists of:

1) Building muscle with perfect technique;

2) Push to total failure, where you cannot move the bar when performing a set;

3) Vary the intensity and overload the weight on the bar progressively;

4) Build muscle with exercises consisting of multi joint movements.

5) A required amount of time for muscle recovery, and allow the muscle to adapt to the new strength and growth.

By following these principles, you can build muscle more effectively than the regular trainees who waste their efforts at the gym with high volume training.

Rest days (and eating right)are just as important as workout days. Build muscle by giving your muscles time to recover between each workout sessions!