how much musle can you gain lifting 3 times a week for a month?
436382
depends how much weight you use and how many reps you do. its good to do a lot of reps at lower levels and work up gradually to heavier weights to avoid injury and build muscle steadily
1076637
i lift 100-200 times a day. i have been doing this for 2 months and my biceps are 1 foot in circumference
715315
Here are some pics. If you want to weight train then I would workout everyother day...Maybe 4 days a week.
654064
weight lift, then your neck will get bigger.
148706
You could use creatine and HMB. Three day a week full body programs are good if you increase the weight on your lifts by 10% every 1-2 weeks.
1129862
I run for 30minutes, 500 situps not at once divide it up,150 leglifts,100 pushups and 500 jumping jacks, 20 squats each held for 20 seconds.This is a days work out. Eat alot of protein and eat 6 small meals a day.I suggest 4 times a week
286406
Eat a balanced diet and start by doing curls for your biceps and then lifts for your triceps.  and don't forget your shoulders.  start with a small amount of weight like 5lbs and then work up to 12.  Do three sets of 12 or 15 on each exercise.  You'll be in tanks before you know it.
981697
You can increase your bench weight by doing 3 sets of reps. Do one set of 10 and wait 60 seconds. The muscles will absorb blood in an attempt to repair the damage from 10 reps during this 60 seconds. Your second set of 10 reps (or as many as you can do) will cause much more muscle "damage" and during your second 60 second rest period will absorb much more blood. The third set will cause the most damage. Do not perform this exercise again for 48 hours. This will cause maximum growth.
659780
Running three times a week, press ups, sit ups for two mins every day weekends off etc etc. It is hard at first but keep at it within a month you will look and feel stronger.
875642
lift weights, eat protein.
1040742
Alright, the basic set up for lifting weights is basically 3 times a week, every other day (like monday, wednesday, friday, or tuesday, thursday, saturday). Now, to find how much you should lift all depends on what you want. The bodybuilder's thing is get the maximum weight that you can do for 8-10 reps with a total of 3 sets. This is most likely what you'll want to start out with, or some variation of it. Here is a URL for a site that you just have to select the proper options for and it will give you different all around work outs http://www.bodybuilding.com/fun/workoutdatabase.htm Enjoy!
1132716
DON'T LIFT EVERY DAY\nOk, technically you can lift everyday. Just not the same muscles. When you lift you tear muscle tissue and it needs 48 hours to rest and repair. If you feel the need to lift weights every day, split your body in two (upper and lower), and work one half one day and the other half the next.
175479
You can do it in as little as 7 weeks. I'm talking natural here. Eat more and take in 1.5 grams of protein per pound of body weight daily. Then do a 3 day split. It is under 3 hours a week. Do 8 reps to failure. 3 or 4 minute rest.\nbench press 2 sets\nincline press 2\nshoulder press 1\nshrug 1\nlateral raise 2\ntricep extension 1\n\nday 2\nbent over row 3\nfront pulldown 1\ncurls 1\nhammer curls 1\nwrist flexation and extension 1\n\nday 3\nsquat 3\nstraight leg deadlift 3\nsumo style deadlift 1\nweighted decline situps 1\ncalf raises 3\n\nAfter you get your 7 pounds. Do the same routine, just cut the rest in half, double the number of sets and only lift 70% of your 1 rep maximum.\n\nIn 3 to 5 months you will be looking buff.
903939
I did it a few years back, super tiring doing it 5 days a week, i think if your going to do it you should have a good strength base and then try doing it 3 days a week in my opinion.
23847
Pumping smaller weights very quickly with many, many repetitions (around 20-25 times per cycle), with very short breaks between cycles, will cause muscle bulk-up.  Also, isokinetics (slow movement while flexing as strenuously as possible) can provide some bulk-up.  Isokinetics does increase blood pressure during the exercise.
418282
do less weight more reps and your arms develop faster...i increase my max by 5-10 lbs. every month
975964
Lots of protein and carbs. Also stay off the light weights. go for the 2 or 3 rep power lift. IE, what I do...wide arm bench press....260 for4...300 for 2 to 3... 315 for 1 to 2 when you get where you want, go to light weights and lots of reps, 3 sets of 20 you'll have size, strength and definition!! power up! :)