. Few people train hard. ere is a lot of grimacing and noise making in gyms,
but only a little of it is coming from true hard work. e rest is acted. An
irony here is that those few who can deliver full-bore work may produce it
in too great a volume, and with too great a frequency. ey get as much out
of their training as do volume-first trainees, unless they have the genetics
needed to grow from almost any type of training, or they are into steroids to
compensate for genetic shortcomings.. To be able to go to the gym and train hard is a joy and a privilege, even
though the hard work necessitates driving yourself through considerable
discomfort. Savor this privilege and blessing, and revel in it.. Never train if you do not feel systemically rested from your previous work-
out. While some local soreness may remain, you should be systemically
rested and mentally raring to go for every workout. If in doubt, train less
often—always.. Muscle does not atrophy if not trained within ninety-six hours. e ninety-
six hours falsehood has caused untold harm because it has produced so
much excessive training frequency, and overtraining. Some exercises trained
in some ways, at least for hard gainers, need more than ninety-six hours of
rest for systemic recovery, and then some more time for the body to grow a
bit of extra muscle (i.e., overcompensate).. All body parts do not need the same recovery time. For example, you need
much more time to recover from a hard squat or deadlift session than from
hard calf or abdominal work.. Training a single exercise or body part three times a week is too much other
than for beginners who are acclimatizing themselves to working out, or for
rehabilitating after an injury. Twice a week per exercise, or three times every
two weeks, is a better maximum standard. Once-a-week training for the big-
gest exercises is a good rule of thumb. Fine-tune your training frequency
according to your individual recovery ability.See abbreviated training as the first resort, not the last resort. Do
not waste years of your life trying anything and everything else
before finally coming around to using abbreviated training.