The key to long-term progress and outstanding results comes from striking the proper balance between training demands and recovery time. It is during the time you are recovering that your reap the benefits brought about through exercise.
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| Sleep adequately for optimum rest and muscle recovery |
Too much exercise and too little rest will inhibit your recovery and subsequently any potential gains. Likewise, too little exercise (or exercise that is not intense or heavy enough) and too much rest or complete abstinence from training will be insufficient in stimulating gains.
Maximum gains are achieved through high intensity effort carried out on a relatively infrequent basis. For the average individual this typically means 2-4 bouts of high intensity weight training per week with the occasional full week off.
