The way most people are advised to build muscle is to adopt the same type of routine as elite bodybuilders. People following this approach will generally be in the gym three or more times per week lifting weights for at least one hour each time.

Contrary to popular opinion, the best approach for putting on muscle does not involve spending this much time lifting weights.

But, contrary to popular opinion, the best approach for putting on muscle does not involve spending this much time lifting weights. The quality of your workout, rather than the amount of time you spend training, will determine the size of the muscular and hormonal response. As we explain in great detail in the article, there are legitimate genetic and biological reasons why an ordinary human being cannot train in the same way as a bodybuilder and expect the same results.

The truth is, the approach which will work best for 90% of people involves training a lot less, not more, than what the conventional wisdom suggests. What is necessary to induce an optimal muscle response is to ensure you choose exercises which engage all of the major muscle groups and perform them at a sufficient level of intensity and time under tension. Anything more than that is superfluous effort which will not provide any benefit – in fact, it may hinder your progress.

The approach we adopt follows the principles laid down by the great Arthur Jones, who was one of the first to suggest that training should be brief, infrequent, but intense. If you want results and are willing to work hard, follow certain key principles, and ignore the flawed logic that ‘more is better,’ then PRIME is here for you.