Never underestimate the benefits of weight training.
The best way to get quick results is to do a 2 day alternating routine. On Monday, Wednesday and Friday, work chest, shoulders, triceps and abs. On Tuesday, Thursday and Saturday work back, biceps, legs and abs.
KEEP IT SIMPLE for your best results. Choose 3 exercises for each body part and do four sets of eight repetitions at the maximum weight you can use to complete the four sets of eight and not sacrifice your form. The results come from the proper form and the concentration and focus of your thoughts while you are performing the exercises. It is important to realize that you need to think about the muscle area you are working while you perform your repetitions. Picture in your mind pumping the muscle up and watch in a mirror to be sure you are doing the exercise correctly. After four sets of eight on any muscle group, you WILL see a visible difference . If you don’t you are not doing the exercise correctly.
The use of a personal trainer (even 2 times) to design a workout with this formula will pay immeasurable benefits.
Do not do more than this. You need to let your growing muscles (the ones whose shape and size you are interested in changing), rest a day in between workouts.
This is one of the secrets to quick progress and visible change.
LET US RECAP THE PLAN
- 4 sets, 8 reps, 3 per body parts
- Work abs daily.
- Rest body parts on off days.
- Concentrate and focus
- Visualize the muscle pumping up.
- See visible pump after 4 sets of 8 or consult a trainer to help.
- Use maximum weight to complete 4 sets of 8 with proper form.
- Remember that the form and the pump are the two things to focus on.
Here are specific suggested exercises to do to achieve maximum results quickly:
CHEST- Bench Press, Incline Dumbbell Press, Overhead Dumbbell pectoral squeeze
SHOULDERS- Dumbbell Military Press, Standing Dumbbell Fly, Front Dumbbell Raise
TRICEPS- Dumbbell French Curl, Tricep Extension, Overhead Dumbbell Lift
