How hard should i train

Active lifestyles are the base, for an healthier and happier life. Working out it’s by concept, universally recognised as hard effort. No pain no gain. Whatever you feel like about it. Let’s talk about workout, dividing in 2 groups. Lifestyle and leisure and target based workout. Let’s see if you decide which one you want to be.

Lifestyle

As the name said the workout is mainly based on your lifestyle. Going to the gym lifting weights, running, sweating and pushing hard. That serves the purpose about health, as you keep your body efficient, and as a stress release. This is mainly about emotional benefit and mental benefit that people have from a physical activity.

The structure it’s a lot easier and a lot more flexible. You need to set some effort levels, based on how tired you feel after a session. You should not leave the gym exhausted, but instead pumped up, mentally and physically. Awesome boost for the appetite and also the correct process and absorption of nutrients while having fresh foods.

Muscle building

As the name says, if that’s the target of your workout, most likely you should aim for that. Building muscles has been branded as extreme effort, and a lot of emphasis on pain and failure sets. Let’s think for a moment about a workout and how it is structured. The following guide is for any person wanting to gain muscles. From advanced body builders to any age and gender first timers.

Once you hit a workout, you should be able to evaluate how much you spent for that workout. If a muscle has for example, capability for 10 sets, according to your nutrition, training for 20 sets ( average gym user ), will create a deficit. Not a caloric deficit, a fullness deficit.

Therefore while you will be eating next, you will not be eating to improve your muscle, but to restore it at its original level, before that workout, meant to improve it. Tricky.

The definition of muscle building is, any increasing of performance within WORKOUT TIME, VOLUME OF WORK, WORK LOAD AND TIME SPEND UNDER TENSION or the combination of some or all of them.

Increasing work load, it is just 1 of the factors, it is also the most difficult to keep achieving over time. Unless you do follow a strict eating and training regime, you won’t keep lifting heavier and heavier.

Try instead to do your same identical workout, with same weights and sets but 10 minutes shorter than last time. That is a performance improvement. Which will trigger muscle growth.

Try instead to do your same routine and weights, but adding 1 second time to each rep you gonna do, slowing it down. Same weights and sets with 1 extra second each will be a performance improvement.

Try instead to do your same routine and weights, just add 1 set each. A workout with a bigger volume of work will be an increasing of performance.

FINAL STATEMENT

You need to make sure you are not just emptying muscle at the gym. For the medium gym user i suggest 2 or maximum 3 failure sets. Considering most of people having 3/4 meals a day, you won't be having fuel to go failure everywhere.

Make sure your performance improves over time. Measure the time, calculate your volume of work, don’t stuck only on heavier which most of time lead to lack of muscle activation. Check how fast you perform a set.

Train smarter than harder. Cranes were made, to avoid us to be using our back, to carry stone blocks up the stairs. The biggest effort is something about mindset, something people are proud of, not necessarily about strategy. You have to training muscles, not annihilate them.

No brain no gain.