What is a good 3 day (or 4 if I must) weight training workout to build muscle fast?
Question:
Answers:
OK there is a website I have come across that is really great.
www.bodybuilding.com
Refer to the exercise demo's section.
Just remember to only do weights 3 times per week and have a total rest day one day a week. You should never do weights consecutively as it takes your muscles 48 hours to recoup. You still burn calories from weights after 48 hours it's a great method to burn body fat as well.
Running 5 days has it's draw backs like leg injuries and the same muscle groups get used to it so you burn less calories. You need to perhaps include more increase your variety, so you won't get bored. You will probably like boxing as well. If you don't want to join a gym get a punching bag or a friend and use some focus pads.
Spin is also another great exercise as is training up stairs or sand dunes.
Good luck!
Other Answers:
I assume you are talking about going to a gym. If that is the case first see if you can set up an initial appt to get familiar w/the various machines and free weights. You will need to talk to a personal trainer if you are not familiar w/how the machines work. OR you can check out a weight training book at the bookstore or library and do it on your own at home. If you plan on getting serious then talk to a personal trainer. I would suggest working Chest/Shoulders one day, Biceps/Triceps another day. ABS/ Back on another day. Definitely add weight training. It will help you lose weight-guarantee!
monday-back, rear delts, traps.
tuesday_chest,side&front delts ,abs.
wednesday-off.
thursday_leg day
friday bi's and tri's
sat-off
sun-off
15-20 sets per body part and the days off gives you weekends to recover.also when u train chest you tri's are seccondary as well as the bi"s when you do back..so doing chest and back earyl in the week give you 3 days rest till you blast our arms on friday.
Man it's almost as if you have read it already. take a look at http://fit-n-fat.blogspot.com/ this guy makes sense.
take care
Source(s):
http://fit-n-fat.blogspot.com/
Well, I dont recommend trying to build up 'FAST'.
A slow and easy progress is whats best. Mainly becuase of muscle tone and strain on the muscles.(remember, your basically "tearing" the muscle strands when you lift more than you are capapble of, and it takes awhile to "repair" those same muscles, so they get LARGER).
OK, having said that, the ways that I know if is this.
Do sets, I dont recommend more than 10-15 to a set. If very large weight, 5-10! Have a 5 minute or more time between each set. (Gotta give those muscles time to 'adjust' properly).
MAKE SURE YOU WEAR A WEIGHT BELT IF POWER LIFTING!
(OR, sing Suprano in the Church Choir on Sundays:) ).
REMEMBER--> Your going to hurt your back! (Not now, but later on down the years, your going to feel it in your SPINE, as you will suffer from spinal troubles when doing a lot of power lifting.almost guaranteed!).
Its unfortunate, but, I have many buddies that have rods in thier back, from doing a boat load of power lifting and they are in constant pain, as I am in pain myself. (See why I dont recommend power lifting!). Thier spial cords are SHOT! Busted vertabraes, exploded on them, fractured, and all sorts of things happen in power lifting.
(Yes, I have to say this, because I dont want others to suffer as they and I have!).
Now, since you INSIST on doing this "fast". Go to the local health store, GMC or what ever its called and get your self some protien drink. It builds up muscle mass, (actually helps in repairing torn muscles, in which is the way you build them up). Thats a quick way to "bulk up".
Three times a week in the gym is plenty. Concentrating on different parts of the body each day. (Well, we shall skip the legs part, so you can focus on your upper body.so, this negates the different parts:).
Get with a Trainer to show you the 'proper' way of doing this, (any 'reputable gym should employ at least one! Or go elsewhere!!). Then give it your all, and your best.
As always, when you quit, (yes you will, some day), you will go to "FAT" if you keep consuming the same quantities of calories that you are doing when weight lifting! Yeppers, have buddies with that too!
You will have to cut back on portions and eat sensible, because your not tearing your body apart from weight lifting and just being like a regular 'joe', so no need to consume mega calories anymore.
(Add that for a FYI).
Ok, my two cents worth..
Jesse
aside from steroids?.3 times a week will do
Source(s):
me
More Questions and Answers
- what would you say if someone came to school in heels everyday, and talked all about fashion?
- Hi there, Does anyone have advice for people considering starting a relationship with somebody with Herpes?
- What is somatitis?
- How can i go by finding out if an adult in my family is taking illegal drugs? PLEASE HELP!?
- Strength Training?
- some prices on eye exams in houston, whos the cheapest?
- I cooked chicken for my family & we ate it without realizing it was not thouroughly cooked.what do I do?
- Who wants to live till 100?