For the hard gainer, it's important to understand why less is actually more.
That's not to say that you should eat less, or use less weight... it means weight training less can actually help you build more! Imagine that. It's true.
If you can work your muscles incredibly hard, but do it in less time, followed by a full rest day, you will make more gains. It's that simple.
When it comes to packing on new muscle tissue, the body grows when it rests.
Having said that, training less by taking necessary days off between workout days, and working out in a short length of time on workout days, is the way to go. This is especially true for people who cannot gain weight.
Yes, you grow when you rest.
So if you're the person who believes that if you did 100 pushups a night before going to bed every night, listen up!
Training every day is great for people who are wanting to lose weight, or to tone up, but for you guys out there wanting to gain weight, and to bulk up, this will do the complete opposite.
After-all, you are here to gain more mass, right?
It's easy to think that if you continue pushing the muscles to the max, that you will eventually push your muscles to a point where they can begin responding and grow to your specification... However, this is not always true.
The solution: Train really hard in each weight lifting workout, anywhere between 30 to 60 minutes, then, take a day off, or do some light cardio.
If you do that, you will begin to see results much faster.
Weight lifting less, does not mean be lazy. You still have to push the weights hard.
You push hard on every given workout, and reward yourself with a day off.
What you should not do: Work the muscles over and over again, because you think if you work it enough, it just has to get bigger.
It's easy to think that if you keep working the same muscle over and over again, that it has to get bigger...
But the truth is, when it comes to muscle, and when you are wanting to get bigger, the muscle will only do so, when allowed to fully rest.
Workout every other day, or workout two days in a row, followed by a day off, if your goal is to get bigger, and build more muscle mass.
"More is not always better" can also be applied to how much weight you are lifting.
It makes sense to think that if you load weight on the bar, that the muscles have got to respond the way you are wanting them to... false!
This idea can lead to injuries faster than you can say "lighten up."
You must work up to the heavy weight. This means, to pick a weight that you can comfortably lift approximately 10 times before reaching failure.
Familiarize yourself with this method before moving onto the heavy weight/lower rep ranges.
This may take a few months before the body adapts, especially if you are just beginning.