The easiest way would be steroids – but that one is not an option. If we put the plus and cons for it on a scale, we would certainly find out that the cons would overcome the pros. The collateral effects caused by the use of steroids do not make up for the positive results you get when you go for this option.

This is why this new article is about the most efficient way (not the easiest way) of gaining muscle strength – which would include a good weight training programme, a healthy diet and some rest. The question is: how should you do it?

Classic workouts have some peculiar characteristics which should be followed in order to reach your training goals:


1) more intensity: the weight load you choose for the repetitions should be precise. Meaning: if you want to work with a number o 10 reps, do them fully and leave no chances for 12 or 15. Reach your limit. The 10th repetition in your training should be difficult to do. Make each movement as if it were the last of your set. Do not think about what comes next, just focus in each rep individually.

2) less reps: the number of repetitions varies from 8 to a maximum of 12. Do not exceed this number - the more repetitions, the less the intensity of your training programme – and it should always be hard.

3) more quality: more important than the weight load you can lift is the quality of your movements while working out. Valorize the amplitudes of your body. Contract and stretch your muscles to the full. Reduce the weight if necessary.

4) taking breaks: muscles grow stronger while resting. That is why it is so important for us to take breaks. Leave the gym exhausted! Drain the muscle group you´re working on! But remember to put them ‘aside’ once you’re done. Every tissue repair happens while you recover, so respect its time and take your breaks seriously.

What I would tell you is: rest the bigger muscle groups (chest, back and legs) for at least 72 hours before their next training; the smaller groups (shoulders, biceps and triceps) should get about 48 hours rest. It is worth remembering that the amount of time you dedicate to your rest depends on the intensity of your weight training. Bodybuilders, for instance, train very hard and usually need a full week to recover completely. This means that if this guy trained chest on Monday, he will only work on the same muscle group again the next Monday. So pay attention to the intensity of your workout and adjust the intervals you need according to it – otherwise you won’t be able to evolve more and worse: you might start going into a process of overtraining.


Overtraining! The name says it all: training in excess. This is more and more common at the gyms as years go by, since people in search of the perfect body or high performance tend to exaggerate when it comes to exercising.

The hint is simple: we should not go for quantity instead of quality. A good weightlifting program shall, first of all, respect the limits of your body, your necessities and your goals. When you notice you have no pleasure while training, think again. Maybe it is time to review and star doing it because you actually enjoy it instead of seeing it as something compulsory.  You may be asking too much from your body and your health – that is when overtraining might start showing itself.


Fact: those who think spending three hours a day at the gym is what is needed in order to reach training goals, are totally and completely wrong. Everything in life should be balanced and it is no different when it comes to physical exercises. If training little won´t bring efficient results, training in excess develops the risk of hurting yourself or getting into overtraining.

It is essential respecting the break you need for your muscles to recover between a weight training and the next.  This is done through protein overcompensation , when the extra protein amount is used to reconstruct the muscles fibers after strenuous exercises. As important as your strength training programme is your recovering.

Want to see results? Prepare an intense weight training, eat healthily and rest. Go for it and see you next time!