When a person tell me he’s trained three times a week for three years, all I wonder is how many of those 450 workouts were absolutely wasted in terms of making objective progress. Was it 400? Was it “only” 250? Or, frankly, was it 435 of his 450 workouts that basically did nothing whatsoever to improve his strength and build new muscle? (Because, don’t forget, every workout digs a metabolic hole that you have to recover from. So people can and do move backwards in terms of progress. This is when their trainers tell them their routine is “ getting stale ” and they should just switch to other – lighter – exercises and keep training frequently. Again – the trainer’s secret is to never take objective power measurements so their lame advice is never clearly revealed.)
Then it depends on each person. Just to share an interesting fact: I almost never feel muscle pains. That is, I feel that normal ache during the sets with freeweights and when reaching failure I feel the muscles burn. I usually do all the sets until failure, but while a friend next day cannot move his worked out muscles, I feel absolutely nothing. It is as if I had not done the workout the day before. I think this has to do with metabolism. John, thank you for the insight. This is among the best websites on the subject. Really good technical stuff.
Bulking: To increase the likelihood of gaining that long sought after ‘bulk’, you can take supplements, which come in liquid, capsule or tablet form. While your diet and exercise at the gym make up about 80% of the battle, the best supplements for muscle gain that we would recommend include Whey Better Protein , Muscle Attack (the Warrior Stack has both of these products) or Retabol . From the HICA in the whey protein to the DHEA in the Muscle Attack, these products pack a serious punch for your muscles to bulk up and become truly huge.