If you don't keep a log - You won't know how much weight to lift, how many reps and/or sets to do to be able to progress and build bigger muscles so for example...
If you bench press 85 pounds for 5 reps every Monday - You would probably build some muscle and get some definition at first but...
You would have to lift more than 85 pounds or do more than 5 reps so think about it this way...
If you keep doing the same thing over & over (..like bench pressing 85 pounds for 5 reps every week) - you're going to keep getting the same results and...
When you keep a log book of how many reps you're doing & and the amount of weight you used - You'll know exactly what to do to make your weight lifting workouts more intense to build muscle faster so for example...
Instead waiting until next week to do more weight or reps - You can start increasing the weight and reps within the workout from set-to-set (just make sure write everything down in your log book) so for example...
Your first week bench press workout may look something like this...
And you would write this all down in your log book and then before your next bench press workout the next week...
You'll look at your log book to see what you did last week so you'll know exactly what to do to make your next bench press workout more intense so you can build muscle faster so for example - Your 2nd week bench press workout may look like this...
So make sure you keep a log and write down the amount of reps & weight you used in your muscle building workouts to build muscle faster - (DO not try to remember and keep in your head!)
My measurements are 34-27-37. I have a body fat percentage of about 21-22%. How long do you think it would take for me to see results using the Jessica Biel workout? Will my hip measurements change?
I would give it at least 6 weeks.
I can't pinpoint an exact time because some people get results super fast and like the "buttgirl" here who took 6 months
so would you do 5 sets on the bench press or would you mix it a bit for ex-do 2 sets on bench press 2 sets on incline bench press and and another set on say decline bench press so in you get to work out dif areas of your chest
if your goal is to just get a bigger looking chest then NO...
I would pick ONE exercise and stick with it but if you wanted to define and firm up certain areas of your chest then YES...
mix things up to hit certain areas of your chest
If i start with portein shakes/amino acids to build muscle and doing the butt excerises will the protein make me gain muscle all over my body?
i am just trying to gain it in my butt? while eating right and doing cardio for losing weight for the rest of my body? or how should i go about do that first? i am currently trying to lose about 50 pounds while trying to tone my entire body but focusing more on the backside?
thank you
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