gym tips

How to avoid over-training IF you are training WITHOUT drugs:

· Never perform more than 4-12 TOTAL work sets per workout. Yes, this is
far less than the bodybuilders’ suggested 12-24 sets per muscle group, but
unless you are in contest to see how many sets are possible per workout, your
focus should be to spark the muscle into growth and go home.

. Never train continuously for longer than 12 weeks. Hard-gainers will
actually benefit from taking a half week off every sixth week of hard training
to allow your muscular, neural, hormonal and immune system to FULLY
recharge. Try this one tip and watch your strength go through the roof!

· Never follow a program out of a popular bodybuilding magazine – unless you
are on steroids. Chest on Monday, Back on Tuesday, Legs on Wednesday,
and so forth. I question any body's workout intensity and recovery ability if
they can make weekly gains from this conventional approach - which clearly
reflects a blatant acceptance of tradition without any thought applied.

· Following 3 sets of 10; 3 sets of 12; 3 sets of 8 – any program that begins with
3 sets of whatever was clearly copied from someone else – and again, clearly
reflects the historical mistake of copying tradition without any thought
applied. Doing 3 sets of whatever for each exercise in the workout is a

surefire way to over train.