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The bodybuilding debates will never end. The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days. If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she is instantly confronted with endless questions that seem to have no clear-cut answer.

The number of days should I train each week? The number of sets should I perform for each muscle group? What type of rep range should I be using? Do you know the best exercises for stimulating muscle growth? How long should my workouts last? These questions go on and on until they’re eventually led to believe that building muscle is an infinitely complex process involving rocket-science precision as well as an intimate knowledge of human physiology. I am talking about, that’s what takes to build muscle, right? Wrong! Trust me, you will find solutions to these important questions, so if you’re prepared to put in the time and effort you’ll most surely locate them. But that’s not what this article is about.

The thing is, amidst all the confusion and endless debating, nearly all lifters end up losing sight of the big picture. Beyond all the specific workout principles, such as rep range and exercise selection, remains one crucial principle, a principle that lies in the very heart of the muscle growth process. If the principle is not given full attention, or even worse, completely ignored, muscle building becomes difficult.

The bottom line is that muscles grow as they adapt to stress. When you go to the gym and lift weights, you create “micro-tears” within the muscle tissue. Your body perceives this as a potential threat to its survival and reacts accordingly by increasing the size and strength of the muscle fibers in order to protect against a possible future “attack”. Therefore, in order to continually increase the size and strength of the muscles, you must focus on progressing each week by either lifting slightly more weight or performing an extra rep or two. In doing this, your body will continue to adapt and grow to the ever-increasing stress.

Every time you go to the gym you must write down exactly what you accomplished and then strive to improve upon it the following week. If you aren’t always getting better, then you’re either staying the same or getting worse. Every week you should have an exact plan of attack ready to be executed. You absolutely cannot afford to start throwing weights around aimlessly without a clear-cut goal in mind.

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