What is a good 3 day (or 4 if I must) weight training workout to build muscle fast?
544617
OK there is a website I have come across that is really great. \n\nwww.bodybuilding.com\n\nRefer to the exercise demo's section. \n\nJust 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. \n\nRunning 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. \nSpin is also another great exercise as is training up stairs or sand dunes. \n\nGood luck!
677220
My workout is for 6 days a week, however it can be altered.\nI recomend a day for chest, triceps, and "push" for the legs, a day for back, biceps, and "pull" for the legs, and a day for shoulders, abs, and calves. You can also alternate every other day with torso and legs, push and pull (bench vs. pull down), maybe a seperate day for shoulders, abs and hips.\n\nMy best workout is:\n\nMonday/Thursday:\n\nChest (general): bench\nChest (upper): Incline bench\nChest (general): decline bench/flys\nTriceps: pull downs\nTriceps: extensions\n\nSquats, Deadlifts, Lunges\n\nTuesday/Friday:\n\nBack: Lateral Pull downs/Chin or pull ups\nBack: Lateral pull ins\nBack/Posterio Deltoids: bentover rows\nBiceps: any barbell or machine curl\nBiceps: any dumbell or preacher curl\n\nLeg Curls, Romanian Straight leg deadlifts\n\nWednesday\n\nShoulders: front or side raises\nShoulders: arnold, shoulder/overhead, or military presses\nShoulders: reverse flys, upright rows, or weighted punches\n\nCalf raises\n\nThe Abs can be completed either mon/wed/fri or tue/thur/saturday\n\nObliques and hip flexors should be done with them.\n\nCardio is generally performed just after weight lifting, and fo no more than 50 min. Weight lifting sessions should be within an hour. Stretching and warm ups are very helpful.\n\nStart your workouts at about 3 x 15 and work your way up to 4 x 8. Try to stay within 6 to 20 reps and 2 to 5 sets. Lighter weight in the beggining, especially with many reps. Heavier weights as you get stronger and do fewer reps. I say 30-60 % at 15, 50-70% at 10, and 60-80% at 6. % is of your max of course. \n\nFailure is common on the 10th rep pf set 2 of 10 in the beggining, and the 9th and 10th os set 3. Your goal should be to break that barrier as soon as possible. My spotter helps me minimally on my first failed rep (or about to fail), and then assists me on one more. I always do a make up set later on, but never make a habbit of depending on it.\n\nYou also may want to eat plenty of carbs within two hours of your workout, along with about 15 to 30g of protein. You should also eat wihin two hours afterwards (assuming cardio and weights are combined). This time, more fat, moderate carbs, and about 20 to 40g of protein.\n\nRest is always essential for recovery. I also take one serving of whey protein with milk as I wake up (28g protein) for whey quick fueling abilities and I take 15g of soy with water within two hours of bed time because of soy's slow fueling properties that span over night.\n\nAlso, be sure to change your lifts or lifting techinques aound. This means wide lateral pull downs to close grip ones or reversing it or hammer curls vs. regular or reverse.
526758
you should definately consider getting a membership at the gym if you dont have a weight set at home. just doing pushups and pullups just doesnt cut it. if u do have a membership and weights, you wanna create a weekly 4 day split.\n\nmonday= chest (incline, decline, and flat bench)\ntuesday= back (pullups, reverse curls, pulldowns, rows)\nwed=rest\nthurs= legs (squats, leg press, extensions, curls, calve raises)\nfriday= shoulders and arms (military press, lateral and front raises, bicep curls, dips, tricep pushdowns)\n\neat calorie dense foods and a lot of protein. for a lot more info than i can give you here, read some articles on www.bodybuilding.com good luck.
136161
really depends on your build and your aims, but it may be prefered to associate opposing muscles in one day, pull and push excercises together, i.e. triceps with back, chest with biceps and then maybe shoulders with legs, this system will be adequate if you are on a 3 days a week plan
567057
You know this answer -- we all do.  But few have the discipline to do it.\n\n30 min to 1 hr of cardio and strength-training every other day.  Push to your own limit.  When lifting weights, use good form, slow and steady pace -- less weight and more reps for leaner, longer muscles -- heavy weights with reps to the very edge of fatigue for bulk.\n\nEat lots of fresh fruits and veggies, and avoid salt, trans-fats and processed foods.
994985
Crunches, reverse crunches, weighted crunches. Have a healthy diet. Absorb enough protein to build muscle (Whey protein shakes help, especially if your diet sucks). Alternate with cardio every 2 days. Don't overwork yourself, it won't get you quicker results.\n\nVisit my source for some better research.\n\nWorks for me. Good luck.
46592
Basic power exercises such as bench press, barbell curls, etc.  Or if you are at a gym you can use the machines that work the large muscle groups.  \n\nA good beginning routine would be 2 sets of 10-12 reps   using a split training routine.  Such as:\n\nMonday:  Chest and Back 30 minutes of cardio\nTuesday:  Deltoids, biceps, triceps 30 min of cardio\nWednesday:  Legs\nThursday:  Rest \nRepeat as you can for the rest of the week. A routine such as this will provide your muscles with the rest they need to grow.  You shouldn't work the same muscles on consecutive days becuase they will need 24-48 hrs of recuperation.\n\nAnyway....hope that helps!
354647
Know this & take what you need....\n\nBuilding muscles is actually when you break muscle fibers, they repair themselves over a period of 72 hours, and after the process is complete the fibers are more dense and become thicker and bigger. Ta da! Big muscles. It is important to feed the mscles after working out to give them what they need to repair properly, lots a protein! Divide your work out into muscle groups and work out each group every 3 days, this will allow it the time it needs to become denser and allow you to go up in weight. Don't do that and your goals (if muscle building, toning, development) will be hindered. Good luck, use good judgement & caution with weights, you don't want to pull, strain, or tear because then you will have sit out, which results in nothing!
860486
Speed weight training is an old and effective technique for staying in shape and gaining speed. \n\nThe concept is: when weight training one should used a medium to high-medium size weight, and instead of slowly moving up and down, lift in short quick spurts until body is winded. It is important to learn when your body is physically tired versus when you are just out of breath.\n\nTo compliment the weight training, a strong running schedule is VERY important. Mixing sprints and long runs will keep your legs in an athletic mode through the off-season.\n\nNote: When attempting speed weight training you should have a someone experienced there to make sure you are doing it right. The pros use the method, but they do have professional watching over them. If you have a gym membership of some kind a trainer should be able to tell you whether or not you are doing it right.
137914
First off, you may be going too much. If you are hitting the weights to build your legs every day, you are over training. You need to give them time to recover, which takes at least 48 hours. \n\nA good routine I've used for my legs is 3 sets each of squats, leg press, leg curls, and calf raises. Try to do 4-6 reps for each set of squats. If you can do 6, increase the weight the next set. If you can't do 4, decrease the weight. For the other exercises, try to do 8-12 reps per set. Do this twice a week, and you will start seeing better legs in just a few weeks. On the other days, work on other muscle groups.
32838
Get enough weight to where you can only lift it about 10-12 reps.  Then wait a while, drink some water and do another set.  Do three sets of this about 3-4 times a week.
824545
20 minutes is a nice cardio workout, but if you want to build muscle, no. For example, I do bench press three sets about five times. Than I would do bicep workouts, three sets, five reps. And finally, I do forearm workouts. And your supposed to have at least two minute rest between reps.  Remember, less reps, more weight builds muscle mass; while less weight, more reps builds muscle endurance.
731736
Hmm tough one this - there are many schools of thought.\nFirst thing I would say is that if you are going to work out every day that you focus on different body parts each day:\nDay 1: Back and Chest\nDay 2: Legs\nDay 3: Arms/Shoulders\netc.\nIf you are training that intensely it is best to allow your body to recuperate for a day between sessions (allows the body to grow too).\nOvertraining is counterproductive in that you don't allow your body time to recupe.\n"Ignoring pain"? If you mean train just beyond the pain barrier and don't wimp out then no issues but don't ever train if you have an actual injury (tendon/muscle strain etc).\nAlso, you will only build muscle if you eat the right foods at teh right time (protein after training etc). Try to consume 1g of protein/day for every pound of body weight.\nHope that helps
318895
The Bowflex is an awesome workout- very good at isolating muscle groups.  Work the areas you want to build not more than three times per week.  The muscle fibers need time to heal.  During weight resistance, muscle fibers are pulled apart until some fibers break (the burning feeling).  Over the next 48 hours, the fibers heal and new muscle fills in the gap.  Do at least three sets up to 15 reps.  Once you reach 15 reps increase the resistance.\n\nDiet is important, but I'm not a big fan of supplements.  Go high protein and low fat.  Lots of chicken, egg whites, fish, lean meat (try loins - sirloin, tenderloin, loin chops).
232806
A good full body strength training workout 3 days a week would work (i.e.: lift weights). It doesn't have to be fancy. A cheap set of dumbbells from Wal-Mart would work great.\n\nAnd don't worry about getting too big and buff. Nobody "accidently" gets as big as a bodybuilder. It takes several years to get a body like that. Assuming you are not a vampire, I'm sure you have mirrors in you house. When you get to a point you like, and don't want to get any bigger, you just back off your routine to a maintenance mode. Do the same workout once a week.
928387
David's advice isn't really correct and there's a good chance his 60 second strategy will cause an injury that would really slow you down.\n\nI played college football, so for 8 months of every year my life revolved around building muscle and getting stronger and faster.  To build muscle fast work on your core lifts.  I would recommend doing deadlifts, hang cleans, shoulder press, and bench press for 3 sets of 6 reps.  Do these 3 times per week.  \n\nOn 2 of your off days work on cardio.  Ever notice how ripped out sprinters are?  I'd do what our strength coach used to call "Running the Scale."  It's a series of sprints where you go 100 yards for 10 sprints, 80 yards for 8 sprints, 60 yards for 6 sprints, 40 yards for 4 sprints, and 20 yards for 2 sprints.  Rest for 1 minute after each sprint.  This will just about kill you and if you run as hard as you should you'll puke at least once your first few times, but it will get you ripped.\n\nDo the "Scale" one day and on the other cardio day do two 300 yard shuttle runs.  In a shuttle run you'll run from the goal line to the 50 yard line and back 3 times trying to make the whole trip in under 45 seconds. \n\nThose workouts are not for everyone.  They're from a very tough college football strength and conditioning program put together by professional strength coach.  Push yourself when you're doing them but realize that it's going to take time to build yourself up.  \n\nLastly, eat and drink lots of protein.  Try to get at least 1.5 grams per lb of body weight.  My favorite is Isopure Low Carb Chocolate.  It's 50 grams of whey per serving and it actually tastes good.\n\nWork hard and good luck!
125082
- If you are a intermediate or advanced weight trainer, don't exceed 6 reps on major muscle groups.  \n\n- Stick to power exercises like squats and deadlifts (with supervision)\n\n- Creatine can increase your weight (primarily through water retention) in as little as 3 days.  \n\n- Eat calorically dense foods such as pasta 1 hour or less before retiring to bed.\n\n- Ensure you maintain a daily calorie surplus.  Calculate your BMR (Basal Metabolic Rate) & AMR (Active Metabolic Rate) to ensure you are taking in more calories than you expend.\n\nhttp://www.preventdisease.com/healthtools/articles/bmr.html