The secrets to efficient weight training are consistent exercise and plenty of recovery. If you’re pushing yourself hard at the gym but you aren’t allowing for sufficient rest, then you won’t reach much muscle mass building results.
In reality, you’ll just increase the chances of injury and burnout. Poor recovery negatively affects your immune system as well. And that isn't the ideal and most efficient approach for building muscles.
Real growth takes place during the recovery period; not during the workout. Your body solely builds muscles whenever you’re not weight training. Put another way, you simply can build muscle mass while sleeping and resting, not while you’re at the gym, Period.
Hence, if you pump iron and don’t get enough sleep and rest, then building muscle is a near impossibility.
For that reason, make sure to schedule your off days and make sure to unwind and forget about the tension of training.
You can do this by spacing out your 3 workout with a recovery day; if taking a full day a rest isn't an option, you can opt for a cross-training activity for instance running or swimming. However, make sure to never put extra strain on your muscle. And get as much sleep as you possibly can.
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