The “More is Better” Trap
We live in a culture that glorifies the grind. #NoDaysOff, right? Wrong.
If your goal is building muscle (hypertrophy), your muscles don’t grow while you train them. They grow while you rest. Training is merely the stimulus—the spark. Nutrition and sleep are the fuel that turns that spark into a fire.
Signs You Are Over-Training
- Stalled Lifts: You aren’t getting stronger week over week.
- Poor Sleep: You wake up tired or can’t fall asleep despite being exhausted.
- Irritability: Your fuse is short.
- Joint Pain: Nagging aches that won’t go away.
The Solution: Minimal Effective Dose
Instead of asking “how much can I tolerate?”, ask “what is the minimum I need to do to trigger growth?” For most natural lifters, 3-4 intense sessions a week is far superior to 6-7 mediocre ones.
Focus on quality over quantity. Perfect form. Intense contractions. Slow eccentrics. Train like a sniper, not a machine gunner.