Corey Elswick, CPT
Everybody wants that quick fix…that overnight success, dream body that they see in magazines and on Instagram. I’m going to be honest: it doesn’t exist. Having the perfect body, or at least close to perfect, takes years of hard work and dedication, on top of an almost perfect nutrition and cardio plan.
Bummer, I know.
BUT, there is hope.
While instant gains don’t exist, knowing HOW to train can greatly speed up the process and have you ready to walk around flexing on the beach this summer.
My name is Corey Elswick, I have a degree in Exercise Physiology, an NASM Certified Personal Trainer Certification, and have worked as a trainer in premier health clubs such a Equinox and Lifetime Athletic. My dedication to fitness has now become my passion and that passion has transpired to helping others get their fitness body and health!
For my opening post I want to share the biggest (and simplest) secret that people who want to gain muscle mass tend to forget.
Now, I know I am going to need to expand on a lot of this in upcoming posts, and I would be more than happy to – all you have to do is ask, so please leave your comments and questions in the comments sections below.
But, here is the main thing a lot of people forget:
- One week of recovery time is way too long for most muscle groups*
MEANING: hitting chest on Monday and then waiting all the way until the following Monday to hit chest again is going to have you in the gym not only spinning your wheels, but possibly (probably) keeping you from reaching your full potential and getting the physique you want!
There is something called the “super compensation curve” (I wont get too deep into it right now) but essentially, a muscle needs to be trained again within about 72hrs of being worked or you risk losing the gains you made when you trained it the first time a.k.a. putting you back at square one.
The muscle needs to recover, yes, but not too much. After a few days, the muscles you trained are going to be ready to train again and reach new levels, but if not they will start to decline back to their initial fitness level thus making you have to work twice as hard for those bulging biceps you dream of.
So, in light of this new info you now have, I’ll leave you with an example training split to try out if you feel like making some serious gains, but be warned, this isn’t going to be a Monday – Sunday split.
In fact, there are no specific days involved at all; rather this is going to be an 8-day split where you will never really train anything on the same day again.
The important things to note when looking at this is that everything is spaced out so as to give your shoulders the rest they need since they take the brunt of the stress when doing the majority of exercises, and yes, legs are only hit once because they take the longest time to recover, but feel free to make a rest day an extra leg day if you wish.
I hope this helps, and again, feel free to ask any questions you have!
Day 1: Chest/Triceps
Day 2: Back (thickness)/ Biceps
Day 3: Off
Day 4: Shoulders
Day 5: Legs
Day 6: Chest/ Triceps
Day 7: Back (Width) / Biceps
Day 8: Off