In today’s exercise field the majority of participants have been grossly misled to believe that more time put in the gym will produce greater strength training results. That is not true and is especially not true when it comes to building muscular strength and size.
Currently, the majority of people incorporate some type of weight training in their exercise program training five days a week on a so-called “split routine”. This popular strength training style (split routines) assures the participant two things: (1) it will require a lot of time in the gym and (2) it makes exercise easier because more work is spread out over more days.
In Japan the Sumo wrestlers perform literally several thousand repetitions of the full body squat using their body weight and they have low incidence of knee injuries. They have produced meaningful results with calisthenics based routines however they would produce better results in less time by adding a barbell to make the exercise harder and more effective.
Most trainees today are in an “over-trained state-of-mind” due these beliefs:
Increasing the frequency of exercise
Increasing the volume of exercise
Decreasing the intensity of exercise
Decreasing the recovery phase
Being in an “over-trained state-of-mind” produces a physical state which is like “running on a treadmill going nowhere fast”!
So, if you want the best strength training results in the least amount of time then get off the tread mill going nowhere fast by:
Increasing your intensity of effort
Decreasing the amount of strength training workout sessions
Select exercises that are the most difficult such as the Squat
Select exercises that provide resistance through the greatest range of motion
Allow more recovery time between strength training workouts
Remember that more training does not produce greater results. Harder training with proper time for recovery will produce greater results by: