How maximum muscle building comes from REST.

Get faster muscle building from fully recovering to your maximum strength between workouts.

It surprised me when I first learned that most people weight train TOO often to recover fully (including myself back then). It can take from 4 to 14 DAYS to recover completely from an intense workout!

Working out breaks down your muscles and you actually get WEAKER before you get stronger. As you recover you become stronger and stronger. After you reach your maximum strength, you start to get weaker again.

The ideal time to lift weights is when you are at your maximum strength. Everyone recovers at a different rate and reaches their maximum strength at a different time. The only way to know when that is, is to test yourself.

Look at the Strength Curve below, if you understand it by looking, then AWESOME! Skip to the text below the first picture.

The picture below is my “Super Compensation Curve” but it’s easier to call it a Strength Curve. The day I work out is the red line at the left. The blue line is my strength on workout day.

The black line shows my strength changing from day to day.The orange line is when I’m weakest, the day after my workout.

The pink line is the number of days of rest since my workout. The two green lines are my maximum strength and my ideal training day ( 8 days after my last weight lifting day ).

Super Compensation / Strength Curve

More Muscle Building in Less Weight Lifting Time

Now rest for 1 day, then do THE EXACT SAME workout.

Write down the weights, sets and repetitions for each exercise as before. Did your repetitions or weights go up? Usually they will.

Now rest for 2 days, then do the same workout again. Record the same information as before.

Did your reps or weights go up? Good, keep it up!

Now rest for 3 days and do the same workout AGAIN.

Repeat this process, adding one extra recovery day each time until the day your reps or weights go down. You’re DONE.

The day before your reps or weights went down is your maximum strength day. Weight lift on this day ONLY.

To summarize:

      1) Work out and record sets, reps and weights for each exercise.

      2) Rest for 1 day, then workout again. Record the same stuff.

      3) Rest for 2 days, work out, record. Rest for 3 days, workout,
          record…

      4) Add one more day of rest each workout.

      5) Stop when your repetitions and / or weights drop.

      6) Your ideal work out day is the DAY BEFORE your weights or
          repetitions dropped.

The next picture shows what happens when you work out on your ideal day. Maximum muscle building with minimum time weight lifting.

Maximum Muscle Building Workout Schedule