Optimum breaks for maximum muscle growth

[Cool David]

Hi people, I’m new here to this forum and I would like to begin by asking some advice on the right amount of time i should give myself break from lifting weights to maximise muscle growth.
I don’t mean the 48-72 hour break before targeting the particular muscle group again. I mean more as a whole cycle.
I know some people go for like 12 weeks before they have 2-3 weeks break. This however does me no good as by week 6 or 7 i hit the plateau and feel like i actually start shrinking. If at that point i stop all weight training for 2-3 weeks and then resume, I see the results straight away. Does this mean that my muscles need longer for recovery? Or maybe am I not getting enough protein/carbs?

[Clever Fitness]

Hi Dave, what youre experiencing is quite common in people who are trying to achieve muscle growth naturally. Are you increasing your food intake week by week as you exercise? If not, then what hhappens is your increased muscle mass is burning all of your calorie intake more effitiently, leaving the tank empty. When the tank is empty, you start to burn muscle. Also as the muscle mass gets larger, it needs more attention and looking after. This can include supplementing prior and immediatelly after your workout. If you don't consume 300- 500 calories of food made up of quality carbs and protein immediately after your weight session then you have no chance of increasing the muscle mass further. (Growth = Calorie Intake > Calories Burned) so you must consume more calories than you are burning. Also one more thing that might help you is, if you are taking a high protein supplement, switch it to a tleast a 30%-70% Cardbs and Protein or even better a 50/50. One of the most common mistakes people make is go for high protein supplements, not realising that its the carbohydrates that make the muscle grow.

Hope this helps.

[Clever Fitness]

Hi Donks,
I probably should have worded that differently. Both protein and carbohydrates play an important part in muscle growth and development. What I tell my clients is that protein looks after the health and strength of the muscle while the carbohydrates are responsible for triggering the growth. Once you have a carb rich intake of (preferably) fluids, straight after your weight workout, it creates an insulin spike within the body; this spike allows your body to release its own testosterone. Testosterone is essential for muscle growth.

[Adler2]

Hi,,,
It depends a lot on who much you want to bulk.As per your goal is strength so you need to at least three days on back strength and ab exercises.I advise you to have two days of cardio in the Gym....
With respect to your question I advice you to spend two hours in the Gym at least in order to built muscle and gain the desire weight.,

[Clint98]

6 to 7 week break is too much and you start loosing within this time. The better is that to take less break and try to spend at least two hours in gym regular.

[Conway]

Hi,
You must use low time for your workout to build your muscles but with the passage of time you need to increase your workout duration for three hour...