How long

[Myst]

i am not doing a big time serious workout, but i do lift a little bit if weight everyother day. How long til i can see results, or notice them? I have been lightly lifting for about 4 weeks or so

And, does the Bench press, and the dumb bell pullover work the same muscles?

 

[Mudge]

If your doing a full routine already, I would say you should have seen a difference already.

Dumbell pullover hits the lats a bit heavier than the bench, and the muscles underneath the chest to the outside of the rib cage which I believe are intercostals but I dont recall for certain. I also get a fairly good arm pump doing the pullovers.

 

[Myst]

so i would be OK if i did them on different days?

 

[Randy]

In my opionion, you may feel some results in 4 weeks, but you won't see any noticeable physical changes for 6 months.

This is why you see so many giving up on lifting weights.
They just don't give it a chance. They lift for a few weeks, or couple months, not see any serious improvement, so they quit.

 

[JerseyDevil]

A good novice program would be to choose a weight that you can do for 8 reps, but that 8th rep is difficult. Once you can do 10 reps, add 10 lbs to the bar. Concentrate on compound movements like bench press, military press, deadlifts, bent over rows, dips and squats.

Start out slow with a minimum of exercises, and hit each bodypart twice a week (yes twice). Something like this:

Monday - Chest (2-3 sets bench press), Shoulders (2-3 sets military press), Triceps (2-3 sets lying tricep extensions)

Tuesday - Back (2-3 sets bent over rows), and (2-3 sets of front pulldowns), Biceps (2-3 sets barbell curls), Legs (3-4 sets squats)

Wednesday - off

Thursday & Friday (repeat Monday/Tuesday)

Saturday/Sunday - off

Only spend about 45 minutes for each workout. Eat a good quality diet with at least 1 gram of protein per pound of bodyweight per day. Follow this regiman, and I guarantee you will see results in 8-12 weeks.

Good Luck!

 

[Mudge]

Originally posted by Myst
so i would be OK if i did them on different days?

Sure, I do it on chest day but you could do it on back day or whatever. Back day is already very long for me, chest day has alot less sets for me.

 

[NOTD]

I think the muscle you're talking about, Mudge, is the saratus (some reason I don't think I'm spelling it right.)

 

[Mudge]

Seratus anterior? Sounds familiar, I dont remember the muscles in that region too well.