The more you overtrain the slower your progress will be. Also, the bigger your muscles, the more rest you need. You can actually gain 30lbs of muscle by only working out a Total of 4 hours — the key is recovery. You muscles always grow out of the gym, not in it. Here’s what to focus on:
- Rest- You don’t grow in the gym — get your three intense workouts in a week and get out. Rest when you’re outside the gym. Meditation and Relaxing are good because they reduce stress and cortisol levels which help you build muscle and burn fat. Think quality, not quantity when it comes to how much time you spend in the gym.
- Good Sleep- Your body repairs itself when you sleep. Growth Hormone and Testosterone levels are increased during deep sleep. Get 8 hours of good sleep if possible. Deep sleep is more important than quantity though. If you can get a quick 20 minute nap in after working out that is great.
- Eat Enough- Your body needs food to fuel it and for recovery. Eat clean (more on that in a moment).
- Drink Water- Try for a gallon a day. Drink at least 2 cups at each meal. You need pure water to stay hydrated and it’s great for a million other reasons too.