Golden Rule 3 - Get Plenty of Rest (Part 1) :
If heavy training stimulates growth & eating plenty of good protein gives the body what it needs to build muscle, then this is all you should have to worry about right?
This golden rule is at least as important as the first two and yet it is the most commonly overlooked one. Many people who wish to pack on the muscle start to frequent the gym more often and stay for longer periods of time believing that if they want to see better results then they need to train more often, sometimes frequenting the gym 6-7 times a week and staying for 2 hours or more at a time. This is not only a great waste of their valuable time but can also prove detrimental to their training as this will lead to over-training, injuries and can even cause muscles shrinkage, the exact opposite of what they are trying to achieve.
During training you are actually damaging your muscles, causing little micro tears - this is the name of the game, you lift a weight your muscles can only just handle and they get damaged, so in case they meet that weight again, they repair the damage and build a little bit on top (all by utilizing that all important protein) so next time they have to lift that weight it wont damage them. So then you lift an even heavier weight and start the process all over again.
So if you are training every day in the week when are your muscles getting a chance to grow? They aren't, it's pretty simple train every day and all you will succeed in doing is causing damage upon damage and weaken the muscles you're trying to build.
↪ Golden Rule 3 - Get Plenty of Rest (Part 2)
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