The fact that training and nutrition give us the illusion of control is what causes so much controversy in the muscle industry. There is a lot of room for speculations. Genetics + nutrition + training are the back door of the muscle gurus. Whenever their bullshit ideas fail, they explain it with one of the three, while presenting drug loaded lifters as success examples.
Obviously, different professional bodybuilders train differently. Some prefer high volume while others say low volume is best. Some say high carb diets are best while others use low carb diets to get ripped. Whatever the case, there is one thing bodybuilders always agree on – drugs make you grow. However, when we are talking about drug free bodybuilding ( I mean real drug free bodybuilding) there is little that can be done as far as muscle mass is concerned.
As a natural you can get strong, you can get ripped, you can develop some serious physical skills, but growth will always be pathetic compared to the 200 lbs shredded guys pushed in your face. You can try many different diets and routines, but in the end you will always hit the wall. I learned that by doing exactly that – wondering like a moron in Wonderland and following the ideas of some muscle prophets, who never tell the truth.
You can build muscle with high reps (at least 60% of 1 RM – anything less does not provide sufficient intensity).
You can build muscle with low reps (85% of 1 RM).
You can use both methods – a few heavy sets followed by light sets.
In all three cases, you will end up at the same place.
There are many ways to fill a bottle, but once it’s full – it’s full.
This is one of the most damaging myths that ever reared its ugly head. 95% of the pros will tell you that the biggest bodybuilding mistake they ever made was to over-train–and this happened even when they were taking steroids. Imagine how easy it is for the natural athlete to overtrain! When you train your muscles too often for them to heal, the end-result is zero growth and perhaps even losses. Working out every day, if you’re truly using the proper amount of intensity, will lead to gross overtraining. A body part, worked properly, i.e. worked to complete, total muscular failure that recruited as many muscle fibers as physiologically possible, can take 5-10 days to heal.
To take it a step further, even working a different body part in the next few days might constitute overtraining. If you truly work your quads to absolute fiber-tearing failure, doing another power workout the next day that entails heavy bench-presses or deadlifts is going to, in all probability, inhibit gains. After a serious leg workout, your whole system mobilizes to heal and recover from the blow you’ve dealt it. How, then, can the body be expected to heal from an equally brutal workout the next day? It can’t, at least not without using some drugs to help deal with the catabolic processes going on in your body [and even they’re usually not enough .]
Learn to accept rest as a valuable part of your workout. You should probably spend as many days out of the gym as you do in it.