lifting weights for 4 days a week?

Question

i want to see fast result, so i thnik 4 times for 1 one hour each every week is the best plan.about overtraining, i dont care cos i didnt do many job and i rest alot and i also want super fast results. is it ok?

Answer 1

Lifting four times a week is okay but make sure each one of those days is a different body part. Your muslces need time to rest.
Day 1: Legs/Lowers
Day 2: Shoulders
Day 3: Chest
day 4: Arms

You could even put it an extra day in there if you'd like. But don't spend more than an hour lifting weights. Also, if you have some excess fat make sure to do cardio 5 days a week also. It'll help with leaning your body out to show the muscle more.

Answer 2

The most important thing is to increase the weight weekly/fortnightly and to train hard. After each set your face should red, your veins should be bulging and you should be momentarily short of breath. If your not, your not trying hard enough!

I personally prefer reverse pyramids. I don't like normal pyramid training because I like to have maximum energy for the heaviest weights. Its common sense, with reverse I lift the heaviest weight after doing 12-15 really light reps so I'm fresh. With normal pyramid I would be attempting the heaviest weight after 30+ reps.

This is how I structure my workouts:
Set 1- Warm Up (30% of max)
Set 2 - 2-4 reps (90% of max)
Set 3 - 4-8 reps (80% of max)
Set 4 - 8-10 reps (70% of max)
Set 5 - Warm down (30% of max)

Warm up / down should be done slow to give your muscles a nice stretch, 12-15 reps. Max is the most you can lift for 1 rep. I can curl about 110kg so I do 35kg, 100kg, 90kg, 80kg, 35kg.

Quickest way to big muscles:
1) All exercises should be done at a medium tempo with good form (technique) at all times. Never go too fast or swing the weights. All movements should be controlled and performed using the correct muscles only.
2) You must increase the weight weekly/fortnightly. To gain muscle you must attempt weights that you have not lifted before or your body will have no reason to increase muscle mass.
3) Split bodyparts into different days, ideally over 3/4 days (i.e. arms Monday, legs Wednesday, back Friday). Over-training will leave you unable to train properly/work hard enough.
4) Don't do cardio (i.e. running) during your weights session. Warm up by stretching and doing light curls, press-ups, sit-ups and dips. Weight training is anaerobic and does not mix will with aerobic activity. Running prior (or after) to weight training will limit the effectiveness of lifting weights.
5) Never train longer than an hour at a time (unless your a professional bodybuilder). If you can train longer than an hour then you haven't been trying hard enough.
6) Get plenty of sleep, your muscles grow when your resting, not when your at the gym.
7) Eat a good well-balanced diet.
8) Do cardio on the days that you are not training to reduce bodyfat.

Answer 3

You can lift weights every day if you wanted to. If you want to grow muscles, you will need to lift with a moderate amount of weight for strength training. Make sure you give your body some time to heal itself.

Answer 4

Hi, I can help you. I am a personal trainer. Please contact me at [e-mail] Thanks.