You can use a weight training program to build muscle fast if you know what your goals are at the onset of your training program and what specifically to do to reach your goals. If you are trying to build strength then high loads and small reps are best for a strength training routine. If you are looking to improve your fitness and endurance, then lower your weight significantly and do a lot of reps, about fifteen per set. If you want to increase your muscle size and build muscle fast then you need to use medium weights and anywhere from seven to twelve reps. So understand your goals before you start a weight training program.
If you are just starting out it may take a gym session to evaluate your starting weights. The point is to be careful at the start so injuries don’t thwart your progress.
How you determine the exact weight for each exercise and the number of reps for your weight training program depends on your muscle size and strength when you start. You’ll need to be able to just barely complete the repetition target at the weight you’ve chosen. For example, say your goal is to build muscle fast or body build. You’ve been out of the gym for years and the biggest thing you curl is your twenty pound baby daughter, once. Start with fifteen pound weights. If you can repeat the curl more than twelve times you need to increase the weight. If you can barely finish five, lower the weight. The goal is to give it all you’ve got to get to the number of reps for your specific weight training program.
Here’s how that works. Your body is very adaptable and it has its current limits. If you push yourself to lift ten pounds, you will be able to lift ten pounds. Your body adapts to what it is given to deal with. It won’t build more muscle because it doesn’t need to. So increase the weight a little at a time and your body will adapt. It will adapt by gaining muscle mass. It needs more muscle to lift the weight. So your weight training program has to account for your body’s ability to adapt to new situations, new weight levels. If you can bump up the weight with your weight training program at a fairly fast pace and you’ll be able to build muscle fast. But don’t injure yourself or you won’t be building any muscle at all.
To have success using any weight training program you need to know your goals. Are you training for overall fitness and endurance, to build strength, or to look great and to build muscle fast? If you are trying to build muscle fast then use a weight training program that exhausts your muscle power in the seven to twelve repetition range. When your muscles are no longer wiped out at the end of the set it’s time to raise the weight.
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