AboutDavid Dickeson, A.S. Expertise I am a 56-year-old man who has been 'strength training' for 24 years. I have been giving free advice on weightlifting in AllExperts; since July, 2005. I am also in AllExperts under "How To Get What You Want in Life" and under "Aging."
Experience I let people who have written to me "show you my experience." Read their questions, my answers, and especially their comments! You will learn a LOT!
Question my workout: 1. week: training all the muscles on a 30 reps 5
set
2. week: training all the muscles on a 8 - 10 reps
5 set. is this god workout for building muscles ?
Answer Hello Kim
To build muscles, the following works very well;
1. Lift heavy
2. Lift heavy once a week.
3. Dead lifts work well for building muscle.
4. Lift and HOLD the weight for 1 minute. Do not do reps. Doing reps while lifting heavy, grinds the bone joints together.
5. To get the best results, buy, and use, a power rack.
6. When lifting heavy, increase the weight you are lifting by no more than 1 pound per week. 5 pound increases shocks the muscles.
7. After heavy lifting, give your body 7 days of rest to fully recover.
8. 7 days a week, do stretching, then light lifting with 10-20 reps, and finish with aerobics.
9. Remember that this takes TIME and PATIENCE. The changes are so slight, you will not see them. Other people will see a change in your appearance and body mass and size. Takes about 3-6 months to see significant changes.
