If you've read anything about weight lifting, you've seen tons and tons of guys preach that you need more and more volume to get a muscle to grow larger.
This is complete crap.
First of all, muscles will respond to heavier loads.
You don't need tons of volume to get a muscle to grow larger.
If that were true, we could all just keep working out and we'd all be huge in no time.
Obviously, this isn't the case now is it? In fact, to much volume will cause you tons of strength gains.
Like I just said, we obviously don't get bigger by just working out a bunch of times.
We get bigger when we're at home sleeping and our muscles are recovering.
Doing to much volume just burns out your muscle and central nervous system, costing you tons of calories that should be going to your muscles to help them grow larger.
Instead, you should be focused on intensity.
You should be working out no more than three times a week, one exercise per muscle group, 3-4 sets per exercise and no more than 10 reps per set.
This seems against the grain and it should be! This type of routine means you have more energy to lift heavy and finish sets quicker, meaning your muscles do more work in less time.
Making the weights you lift with progressively higher (you should shoot for about 5% gains every two weeks) can and does cause your muscles to respond and sparks new growth.
As soon as that happens, it's your job now to REST and RECUPERATE.
Don't throw in extra set's to "build more muscle.
" It's just not going to happen.
The most important thing that you should take away from this is that your muscles grow when you rest.
Your muscles need plenty of calories to recover while they're resting.
You can lift for tons of volume but in the end, you're just hindering your progress and you won't make any gains.