It Takes Time
By: Derek Charlebois

      What is the quickest way to get big? How many sets per muscle group should I do to grow the fastest? As quick as possible, as fast as possible, as soon as possible… everyone wants to be HYOOGE and SHREDDED, but they fail to understand building a quality physique takes TIME!

      In order for muscles to get larger (hypertrophy), new proteins must be synthesized and incorporated into existing muscle fibers. This is not an instant process; it takes time for the proteins to be synthesized, and it takes time for enough protein to be incorporated into existing muscle fibers before there is a visible/measurable increase in muscle size. You cannot expect to build the same amount of muscle in six months as it took someone six years to add.

      Some may feel that by doing a training routine high in volume, aka “allota of sets and reps”, they will grow at an accelerated rate. This is a false assumption as simply doing more sets/reps in a given workout will not speed up the process of skeletal muscle hypertrophy. In fact, doing too many sets/reps per workout can hinder growth.

      Trainees sometimes fall into the “volume trap” and become obsessed with doing a ton of sets/reps per workout. “If 6 sets are good, then 12 sets must be better… then 24 sets must be better… then 48 sets must be better…” You must remember that in order to grow your body has to be able to recover from each workout. Lifting weights causes an increase in protein breakdown. The body has to repair the damage done from a workout to get stronger. If it cannot repair itself in a sufficient manner you are going to stall your progress and may even regress in your development.

      Is it really necessary to do lat-pulldowns using a wide grip, narrow grip, underhand grip, then doing the same for seated rows, then doing 80 back machines? No! Do some pull-ups and bent over rows and you are good to go; some deadlifts (rack or full) wouldn’t hurt either.

      If your main goal is to add muscle, stick with compound movements and forget about doing 30 sets for chest hitting it at every angle and hitting all the muscle fibers. Do bench press, incline bench press, and dips and be done with it. [I would just like to put out that I am in no way against isolation exercises or machines; I use them myself. But most young trainees overuse these exercises and equipment.]

      The point I am trying to make is you cannot compact years of training into a few months. Do not try to do too much. Be consistent in the gym and focus on increasing your strength on the compounds lifts and you will grow.

*See Michael Warren’s article in this issue for more training advice.