How to Receive Fast Results From Lifting Weights
If you want quick results from lifting weights, you had better be incredibly motivated. You will need to work hard, be focused, eat right and sleep a lot. In other words, quick results only come if you devote every part of your life to your physical transformation. No matter how hard you train, keep in mind that it is physically impossible to build muscle in one week. According to Young sub Kwon, M.S. and Len Kravitz, Ph.D. in their article "How Do Muscle Grow?" on the University of New Mexico website, "hypertrophy is relatively slow, generally taking several weeks or months to be apparent."
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Instructions
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Workout Approach
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1
Work all the muscles of your body with free weights and machines the first week or two depending on your fitness level. Unless you are a seasoned weight lifter, do not break down your body parts into the traditional body building routine of pectorals and triceps one day, back and biceps another, and legs and abs a third. Do three sets of all exercises and eight to 12 repetitions in each set. Do eight to 12 different exercises. Do this routine every day of the week except one day. Make sure you let 24 hours pass between each workout.
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2
Add more weight to your exercises in week two (or three). A good way to know how much weight you should use is to go by this rule, taken from the website Ririanproject.com: "You should be lifting a weight so heavy that you can't get more than 12 reps but light enough to allow you to get at least eight reps." Continue full body weight training for two more weeks.
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3
Break up your body into three parts in the fourth or fifth week as described above as the traditional body building workout. Do six to nine sets of pectoral, anterior deltoid and triceps exercises one day, six to nine sets of back, rear deltoid and biceps the next, and legs, glutes and abs the third. Repeat this cycle on the fourth day. Take off the seventh day--do nothing at all.
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4
Go back to the full body weight training program you started with after three weeks on step three. You will be much stronger now, since you have been working out for at least two months, so use as heavy a weight as possible. The reason you are doing this is because your body will begin to adapt to your workout. You need to keep changing it up to keep your body guessing.
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5
Cycle between the two workout approaches described here every three weeks.
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Tips & Warnings
Make sure you eat enough protein every day. A good rule of thumb is to eat 1 gram per pound you weigh. Do not do too much cardio training because this may break down your muscle mass. Always do cardio after your weight training routine; 20 to 30 minutes maximum. (ref 2)
Use a trainer if you have never worked out before, otherwise you could easily hurt yourself. The program described in this article is not for beginners.
