If you are looking to build muscle as fast as you possibly can, you need to find a way to make the most out of every single workout you do in the gym. Now is not the time to waste on needless sessions that are going to get you nowhere.
You only have so much time in the week so your job is to spend as much of that time building new muscle tissue as possible.
Here is one of the best kept secrets when it comes to how to build muscle.
The Process To Build Muscle
When it comes to building muscle, the three requirements are:
1. A stimulus that the body has never dealt with before.
2. Rest after that stimulus is applied so the body can build itself back stronger
3. Enough food to fix the damaged muscle tissue and generate new muscle tissue on top of that
If any of these factors is not present in the puzzle, you aren't seeing a weight gain. It's as simple as that.
Optimizing Your Ability To Build Muscle
Therefore, what you're main goal should be to do is stimulate the muscles with a very high frequency without having to sacrifice on the amount of rest you are able to give the body.
The best way you can accomplish this with your workout program is going to be the workout program that will generate you the best muscle building results.
Most people will then decide to adopt a full body split or an upper/lower type of set up.
This will have you placing a stimulus on the body three or four times a week, while still getting three to four day of rest. Seems like a good idea, right?
There's still a better way.
Twice-A-Day Workouts
The absolute best way to build muscle if you know you have a pretty good recovery system and are a bit more advanced with weight lifting is to adopt twice a day workouts.
This way, you can perform an upper body workout and a lower body workout on the same day, three days a week, resulting in six total workouts, while still having those four FULL days off for rest.
That is really the key here because if you were to get six workouts in a week doing one workout per day, you'd only then be getting one rest day a week, which is definitely not going to be enough for full recovery.
Since you've already worked the body on your training day, why not work it twice (spread out by at least 6 hours and very good nutrition of course to reformulate more energy) so that you can maximize your stimulation?
Setting This Up
When setting this up, most individuals will put the lower body workouts in the morning and the upper body workout in the afternoon simply because lower body workouts demand more from the body and thus, you want to be your freshest when performing them.
Also keep in mind that when doing such a workout, you will want to reduce total sets completed slightly, since two workouts in one day is a lot to handle.
By using this protocol though, it does still allow you to complete more total sets for each of the upper and lower body workouts than if you were doing a full body session (since you really should only be doing about 25-40 sets max per workout session regardless of how many body parts you're working).
So, give some thought to twice a day workouts when you're really looking to push your limits physically and see what you're body is made of.
Be sure you do have at least one day of rest off in between each session, and you are eating at least 250 extra calories per day to promote a good rate of weight gain.
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