What is the big secret to fast muscle growth? No, it’s not steroids—although you can do a lot of things wrong and grow like a weed if you’re on drugs.
I’m talking about clean bodybuilders who use only supplements like protein, vitamins, minerals, creatine, etc.
Once I tell you, it may drive you somewhat nutty. Why? Because it’s a moving target and very difficult to hit dead-center every workout.
The secret is the stimulation-trauma balance: “Am I doing too much or not enough?” Here’s the deal…
When you train a muscle, you do damage, be it with multiple sets and/or pushing to failure in order to activate fast-twitch fibers, the ones that grow best…
The secret is to train that muscle again right after supercompensation, or growth, happens from your previous workout.
Is it two days later? Maybe three days. If you totally blasted the muscle with volume and intensity, perhaps even four.
So is it safer to wait longer just in case? Well, if you go too far past the supercompensation phase, the muscle regresses—shrinks back to baseline.
You lose the benefits of your last workout, and you’re back to square one. Damn. Okay, so what if you train sooner rather than later—like after only two days of rest?
Now the muscle damage hasn’t repaired, plus your nervous system is still regenerating. If you train, you can’t stimulate the muscle properly. Even worse, you compound the damage and derail the growth from your previous workout.
That can add up to zero growth and an overtraining snowball effect. Double damn.
Oh, and add to the above that you may be more stressed than normal from daily life, your sleep may be off or your diet may not be optimal for a day or two. Now you’ve thrown a secondary monkey wrench into the equation.
So what’s the answer? To tell you the truth, I don’t have it for you exactly because everyone’s situation is different. But I do have some solid suggestions to make building mass less complicated and more on target most of the time.
More on that tomorrow.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best stretch and contracted add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
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Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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