3 Day Workout | The 5 Secret Factors That Determine Your Muscle Growth

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Are you busy to workout 5 days a week?

Are you to busy to spend more than 2 hours at the gym

and

Are you tired of buying the “best” muscle building programs out there only to find out that you can’t follow their exact instructions because you have no time at all?

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If you answered “YES” to all these questions then keep on reading the content on this page.  By the time your done reading you’ll be glad that you answered “YES” to those questions

If you didn’t figure it out already I am a big fan of the 3 day workout (3 days a week).  Now the 3 day workout is fantastic because it saves time, is less stressful, and doesn’t take time away from you that you could be spending with your family or friends.

If you want to experience success with a 3 day workout then you must master the following 5 Factors that completely determine if your muscles will actually grow from this type of workout.

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3 Day Workout

Success Factor #1 – Training Frequency

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The regular all week workouts of all-out, balls-to-the-wall training regimen overloads your muscles to the point that they simply   CAN NOT recover at a level that allows them to build up muscle mass. Instead, your body adapts to the extreme muscle damage by STOPPING muscle growth as a “survival mechanism”. Therefore, the HPX Workout uses a “3 day Workout” training structure to ensure that you have plenty of recovery time to support lean muscle growth.  Any more than that and you could be setting yourself up for a long, long vacation in the “Overtraining Zone”! (Overtraining causes you to stay skinny or get even skinnier)

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3 Day Workout

Success Factor #2 – Training Session Length

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Studies have shown that for the “average” person training in the gym with an intense workout, 60 minutes is the optimal maximum training length. After then, your testosterone starts to plummet and your levels of the muscle-eating/fat-storing hormone, cortisol, begins to rise. That‟s NOT good news! For the hardgainer (skinny guys), it is recommended to do an even shorter workout when possible. If you are a skinny hardgainer then 30-45 MINUTES is about as long as you can afford to train and fortunately, that‟s exactly how Jeff Anderson has structured your workouts so it‟s a complete “no-brainer”!

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3 Day Workout

Success Factor #3 – Exercise Selection

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Isolation exercises (that use single-joint movements like dumbbell flyes, tricep kickbacks, etc.) have their place.

But especially for the skinny hardgainer, COMPOUND EXERCISES (that move through more than one joint like the bench press, squats, etc.) are the King of all exercises for packing on mass. Compound exercises recruit the largest number of muscle fibers while triggering a higher level of anabolic hormone release. For hardgainers, fiber recruitment is a real challenge and compound exercises are great for Type 2, fast-twitch fiber activation. For these reasons, the foundation of the HPX program consists of compound movements…with a twist.

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3 Day Workout

Success Factor #4 – Number of Sets

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When it comes to Hardgainer training, more is NOT always “better”!

The way Jeff Anderson designed your HPX workout plan, you‟ll only be targeting “smaller” muscle groups (shoulders, arms, chest, abs) with just 2 compound sets per workout. Your LARGER upper body muscle groups of the back get more attention because they can take more punishment due to the size and function of these muscles. Limiting the number of sets you do, avoids the common overtraining that frustrates hardgainers…but the WAY you‟ll target these muscles using the strategy I‟ll reveal will allow you to get in there DEEP and get all the stimulation you need to trigger growth!

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3 Day Workout

Success Factor #5 – Timing Your Training

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If you have read my other post on Hardgainer Project X and how it changed my life then you will know that one of the seven hardgainer drawbacks is a “fast metabolism”

With your “fast metabolism”, you need to do everything you can to try and slow it down as MUCH as possible.  So that is why scheduling your workout in the evening is so important.

A great benefit of training later is that the two times during the day when you experience the greatest natural increase in your body‟s Growth Hormone, is at the end of your training and about 30-60 minutes into your sleep cycle. By training in the evening, you may be able to “tag team” your exercise with sleep to maintain a heightened state of overall GH secretion.

If you want to learn how to master all these factors and have a burning desire to finally have your amazing muscular body with a 3 Day Workout then Click Here!

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