When you go to the gym to train, ensure that you include a variety of work outs in your program. It would be boring to engage in the same work out for a prolonged period of time. Try to make your session as exciting as you can by engaging in a wide variety of exercises. There are several blogs with relevant information on the natural immune boosting diet and exercises that you should fit into place. With this information, your training efforts and time will not in any way go to waste.
The major variables in your training sessions are intensity versus volume. There is no way that you can have the two of them at the same time. When you increase the volume, the intensity will definitely go down. On the other hand, when the intensity goes up, the volume will automatically decrease. To understand this better, consider whether it is possible for you to sprint a marathon.
The answer is a definite no. To build good muscle; you will have to keep your intensity higher than the volume. There is no way that you will grow muscle by lifting light weight. This is why it is often said that you have to lift big in order for you to get big. You will also need a proper and effective diet plan that can supply your body with dim diindolylmethane that is known to boost endurance.