We can assume that regardless of your goals, the first two questions that pop up in your head are how often you should work out and how long should your workouts last in order to get visible results. In this article we’ll provide you with some basic guidelines on how to make your training more effective and get more bang for your buck.
#1. Sessions don’t need to be marathons
Overzealousness can easily backfire. Aim for 30-45 minute sessions to get optimal results in terms of muscle growth. After the 45-minute mark, your testosterone levels decline while cortisol levels start to peak, which makes marathon sessions counterproductive instead of beneficial. Just remember that more is not necessarily better.
#2. High intensity
Intensity is the key to both muscle growth and strength gains. Since growth requires mechanical and metabolic overload, opt for a high-intensity workout that’s in the low rep range. Make sure to allow your body at least 48 hours of rest between two high-intensity workouts, to ensure maximum growth.
#3. Increase the challenge gradually
After the first few months of training, your muscles will get comfortable with the new movements and amount of workload and you’ll have to increase the stimuli in order to keep growing by introducing more sessions per week, heavier weights, or more advanced exercises. The general rule is that as your endurance improves, the amount of sessions per week as well as their intensity should increase as well.
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With frequent, regular workouts and an adjusted diet, you’ll start seeing results after the first month. It’s pretty normal to experience a 10% increase in what you can lift each month for the first four to six months. After that point, you’ll need to increase the challenge to keep the strength gains flowing. In terms of muscle growth, you will probably need at least six weeks of targeted training to see visible results. Either way, stick to your routine while keeping the above mentioned things in mind and you will have a rather satisfying journey to a better, fitter and healthier you.