Improving your level of efficiency, when one looks at muscle building at its core, it is little more than making a muscle work to lift up a given weight. In fact, a beginner can usually make good progress even with very haphazard training. Some people may train only once every few weeks, or every day. Possibly do a hundred reps, or only one. Twenty sets, five, one, and whatever. They may party instead of sleep, drink, smoke and eat junk, but gains will come. It is possible, although it doesn't make any sense, so much for scientific body building.

But when rules are broken, you'll pay for it sooner or later. Any early progress will not continue because of one unalterable fact, the bigger you get, the harder it is to get any bigger. So in the beginning even totally inefficient training will give results, but in time the gains will slow down or even come to a halt. It is at this time, whether your prior training methods and habits were merely inefficient or down right abysmal, that you will have to take stock of yourself. From now on, you must maximize your workout efficiency. That means each variable must be given attention. In short, you must do your best on all forms.

Apart from your diet, food supplementation and relaxation, there are numerous variables involved in your training. they are , number of repetitions, number of sets, speed of training, order in which exercises are performed, amount of weight, number of workouts per week, amount of rest between sets, choice of equipment, number of exercises used, strict or loose exercise style, positive or negative mental attitude to your training. It's an odd on bet that your training, in its myriad of variables, is not as efficient as it could be. It’s only a guess, but you could probably improve the quality, the efficiency, and the workability of your training schedule a great deal.

To keep a muscle growing, you have to keep increasing the punishment you are delivering the muscle on a regular basis. This very fact is enough reason for holding back in your workouts. Let's assume that you have just enjoyed a break from training because of holidays, school exams, job, or what have you. It would hardly make sense to jump right back into huge all out super strain workouts, would it? No sir! You would probably end up with sore and injured muscles. The correct way to go about getting back to training is to make a slow but planned effort to pace your training intensity and workload progressively.

It is far better to increase your bench press by five pounds this week, knowing that you can add another five pounds the next week, and another five pounds the week after that, than to go all out now and fail progress later on. Once you have lifted a weight heavy enough to stimulate your muscle fibres, lifting a heavier weight doesn't give you better results. It is better to use light or moderate weights at the low end of a cycle and is beginning to increase intensity on a regular basis. Each workout thereafter, adds another set, or maybe adds a few pounds to the bar, because that is needed to stimulate growth.