You Don’t Get Bigger at the Gym!

flexing guyHere’s a strange fitness truth: You don’t get bigger at the gym.

At the gym, working against resistance rip and damages your muscle fibers; it’s not until after the gym, when you go home or to work, that your muscles get a chance to rest, recover and rebuild. It’s through the rebuilding process that your muscles become stronger and larger.

In other words, rest is one of the most important elements in your workout plan.

Why is this important?

Because many people exercise the same muscles over and over again everyday. If you work the same muscles each day – even after they are still sore from the previous workout – then you are selling your results short. In fact, you may even regress by damaging already damaged muscles.

For these reasons, it’s absolutely crucial that you get plenty of rest and that you avoid training muscles that are already sore from previous workouts. If you’re doing total body workouts at the gym, it means taking a day off in between. If you train different muscle groups each day, as I do, then it means hitting each muscle group only 1 – 2 times per week.

The bottom line: Hit your muscles hard at the gym, but give them ample time to recover and rebuild for maximized results. When it comes to training frequency, more is definitely not better.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Muizat Hameed says:

    Does it apply to someone trying to shed weight too….?

  2. Muizat Hameed says:

    Does it apply to someone trying to shed weight too….?I mean I am not building muscles but shedding away fat, and I visit the gym everyday except saturdays and sundays

  3. Muizat,

    The two aren’t mutually exclusive. A combination of good diet, cardio, and weight training will help you shed fat.

    Cardio utilizes the calorie burning engine. Weight training makes the calorie burning engine bigger (and more efficient).

  4. elhaha1001 says:

    This is also happening to me and I get big so slow..
    I used to do the full body workout, but I did it 3x a week and also cardio the next day..

    it seems that I was wasting much energy by doing so..

    so now I decrease my workout to 2x per week (because full body was meant to be 2x) and 1x cardio.. am i doing the right thing?

  5. It seems that everyone is talking about recovery drinks today. It is great to point out that the drinks alone are not enough. Your body needs rest and time to repair your muscles.

  6. Doug Kilburg says:

    How do I rest? I’m used to always being busy.

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