The best results from your training can, and should be achieved by exercising no more than three times a week. In most cases, maximum muscle gains will be achieved from only two workouts weekly. Training time should be no more then a total of sixty minutes per week, or twenty minutes for each workout. More often than not greatest results will be obtained by reducing your total workout time per week to thirty minutes or less.

When focusing on reducing you workout times, training must be intense and fast paced. The rest period between sets should be reduced as quickly as possible to no more than sixty seconds. Eliminating rest periods almost entirely should be your ultimate goal. Although spending less time in gym should be considered worthy, saving time is not motivation for this method of training. Maximizing your overall muscle gains is.

Training at a rapid pace will dramatically improve condition of your heart, breathing, circulation, and muscle endurance. In order to produce maximum muscle growth, fast training is a critical requirement. Performing same routine in twice time will greatly reduce your muscle gains.

The ultimate goal is to perform your routines in shortest time possible. A consistently fast rate promotes enormous improvement in muscular size. Reducing or eliminating rest periods is easiest way to minimize training time. The performance of your sets however, must remain slow and deliberate. Momentum should not be used to “cheat”, as this will risk injury. When set is completed, rest period before next should be really brief. Speed between sets, not during them, is key.

Look. If maximum muscle gains is your goal, working out with anything less than one hundred percent intensity of effort is not going to cut it. In fact, it’s almost a complete waste of time. Regardless of actual intensity of effort required, working largest of muscle groups will produce incredible muscle growth all over entire body.

Although we may not be entirely sure why, we do know that without a doubt, it does happen. For best possible muscular gains, major muscular structures should be trained intensely. If exercise is intense, brief and infrequent, maximum gains will be achieved. As no muscle can be truly isolated from body’s subsystems and all exercises have some degree of overall effect on body, for best possible muscle gains, only full body workouts should be performed.

As I has explained to you here. Split-routines are in fact physiologically impossible. A training program which ‘splits’ body into muscle groups, doesn’t permit sufficient recovery time for body overall. As a result, split training programs do not produce maximum possible muscle gains. In almost all cases, they actually prevent them. No exceptions.