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How To Get Bigger, Faster, And Stronger In Only 3 Weeks

A solid power weightlifting program that will keep you on the right track for success.

Arnold Schwarzenegger once said, “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” Most people wake up, look at themselves in the morning, and are not happy with what they see. Even if they do feel comfortable with their appearing, they probably do not feel as confident as Arnold does.

One may never be satisfied with their fitness, well being, and the results they receive from working out. I, however, have come across a simple method which will get anyone bigger, faster, and stronger in only three weeks by just following three simple stages.

The first thing any person should do before even starting a weight lifting program is to “max out”, or in other words, learn what their one rep maximum is for any given lift. That will help give the person that is training a general idea of what they can and can’t do so they won’t hurt themselves in the future.

Injuries should always be avoided. Not only will they stun basic strength growth, but they will also set the body back. It could take weeks, months or even years to regain what was already built; be smart. To avoid such set backs, where a lifting belt when doing any core lift other than bench or abs, use hand wraps when doing cleans and dead lift, and always have a spotter present regardless of what exercise is being completed.

Now, with those precautions taken care of, a person would be ready to start the program. The first stage is called the “base phase”. Work through the base phase for the first week of the cycle. During the base phase, follow core lifting exercises. Core lifts include flat, incline, and decline bench press, power and hang cleans, front and back squats, dead lift exercises, and anything that works to build core abdominal muscles (such as sit ups, crunches, leg lifts, etc.).

Now that with the knowledge of the lifts included in the base phase to gain stronger, one should know what weight to use and how many times to lift it. I would recommend starting this phase with three sets of ten reps on whatever weight feels right. Remember though, that a person should not necessarily be in their comfort zone while lifting. This will cause the rate of strength gain to slow down; the body must be pushed to it’s limits, if not further.

The second stage is called the “strength stage” and this will be when a person really starts to pack on more mass and weight. Just like the stage before, this should last a one week period. Continue to use your normal core lifts (and anything else one would feel like adding for personal benefit), but now is really the time to get stronger. One should increase the weight on the bar now, but decrease the reps. I recommend 3 sets of 5.

The “power stage” comes next, once again a week long period. Now is when a person is training their muscles to really adjust to the discomfort of true muscle strain. Continue to raise weight resistance on your core lifts and move to 1 set of 4 reps, 1 set of 3 reps, and 1 set of 2 reps to get ready for your next max out. The final max out will show if the person has actually increased your size, strength, and speed.

I can guarantee if one was to follow this method correctly it would help them and they will see results within three weeks. I would urge anyone that tries it to remember that it’s not the hours put in, but it’s what is put into the hours. With this program, like any other program, one will reap what they sew.

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  1. I’ve tried this method and have seen results. Might not work for everyone, but it’s really worth a try.

  2. I’m using lifting belt when I do abs. This is wrong?

  3. In response to Kob,
    Personally, I would not use a lifting belt when working my abs. It really will almost hinder what you are trying to accomplish. Lifting belts should be used to keep you from throwing out your back while doing such heavy power lifting activities such as cleans or squats.

  4. hey guys, im 15 and im trying this. well ive been doing it the whole time ive been working out which is about 1 year straight. im 145 lbs, i bench 205. i think this is good? but im having trouble getting lats, anyone have tips on lats?

  5. hey guys, im 15 and im trying this. well ive been doing it the whole time ive been working out which is about 1 year straight. im 145 lbs, i bench 205. i think this is good? but im having trouble getting lats, anyone have tips on lats?

  6. I am very thankful of you for making me an example. Another tip would be to eat right before doing all these exercises.

    – Arnold Schawzenegger

  7. I have been working out for a month now. Also I don’t really see results but let me try this method. I hope this works out for me!!

  8. Hi im 17 and i want to become bigger almost like Batista but a athletic look. What should i do to get this result in a short period of time?

  9. Joe, For lats, Pull-ups, lat pull-downs, and lots and lots of rows (barbell rows, dumbell rows, cable rows). I usually do pull-ups, pull downs, and two rowing exercises on back day.

    T. Edward Garland, I disagree with many points in your article.
    1. Your article appears to be aimed at those new to the gym. I would NEVER recommend someone unfamiliar with the lifts to max out at the start. This is going to guarantee injury in many cases.
    2. Belts will support your lower back for heavy lifts, however I would recommend going as far as you can without the belt–use it when you get to the heavier weights. Using the belt throughout your workout will make your back weaker.
    3. Never use wrist wraps for deadlifts. This will weaken your grips (the powerlifter in me speaking here–can’t use them in competition).
    4. One week phases are too short; a good phase for a training cycle should be more like 3-4 weeks. Your body will start to adapt to your training routine after 3-4 weeks, so your improvements will decline. In a one week phase, you’re likely to hit each muscle once per week, then moving on to something else. I don’t see how you can effectively build–seems haphazard to me.
    5. For someone new to weight training, I would recommend remaining at the light end of the spectrum, 8-12 rep range for weeks, if not months perfecting the form. Good form (along with keeping your training in balance, and not moving up weight too quickly) IS how you reduce your chances of injury. Perfecting your technique will also increase the weight you are lifting considerably.

    For your younger readers–don’t think you’re going to see huge gains overnight (or over 3 weeks). Stick with it–fitness should be a lifestyle. It will make a huge difference in your life over time.

    Finally, Arnold Schwarzenegger? Really? You don’t really expect me to believe Arnold Schwarzenegger read your article do you?

    -Ken Gack

  10. im 14 and what is the best way to get stronger

  11. I am wondering if this is one one the best ways to get stronger faster

  12. ok im 16 6′3″ 173 pounds i play football and i wrestle and i weight lift i have tried it it did not help me get bigger i need to find another way i eat healty i drink eggs and stuff i just cant build any more muscle besides in my legs my arm are like tine and my legs are jacked and i only bench 125 as a full and i can squat up too 325 and dead lift a school record of 575

  13. i am the real on thats an immposter

  14. Do we work out everyday or every second day?
    whats a good routine to do?
    catch

  15. steroids….. enough said lol

  16. yeah this works but eating right will also help you you need a lil more than three weeks if you want to really maintain the body you want hard work and determanation pays off..

  17. It works… I use the same method as well… Helps with my rapping too…

  18. this is to much to read. reading doesnt help lose weight. it gains you weight…………….. i’m just sayin’, go to my website at guini.webs.com AND give me a comment and help me fix my blog please!!!!!:)

  19. This looks like a good idea, actually… I’m a 15 year-old girl, and even if this is directed towards guys, I’m still doing it. XD

  20. I completely agree with KEN GACK, I’d list my own reasons as to why this article is a bit off and odd but Ken summed it all up.
    Bottom line, IF YOU ARE NEW TO WORKING OUT, DO NOT, I REPEAT, DO NOT MAX OUT YOUR FIRST TIME IN THE GYM. Now if your being trained by a professional who can teach correct form, that’s a different story, but don’t do it by urself. If you want good advice just read KEN GACK’s response.

    Arnold Schwarzenegger? seriously now? AHAHAHAHAHAHAHAHAHAHAHAHAHAHA, CLASSIC DUDE!! haven’t laughed that hard in a while

  21. I am 13 and i want to try to get my arms stronger. Is this the way to go?

  22. i say that’s too young, the older you get the more your body grows, working out decreases the bodys full development during childhood/teens

  23. dude if you way that much and lift 205 come help me out

  24. I suggest eating 50 grams at least of protein and after that you go right to your room/gym and you do a cycle of exercises ex. Running exercises then muscular exercises and later on abdomen exercises you shouldnt lay off of excersise because then your eating habits might kick in and you start to grow weak after not exercising for about 2weeks straight you Will notice that you will grow weak. So dont give up.

  25. Okay seriously! These comments made me bust! Haha I don’t know really if this thing is worth a shot or not but I do know enough tell you that ken’s comment seems to be pretty apt it so many ways! And you know what! Good things take time! Nothing can be done over night! Especially regarding matters of the body. I rate just keep at it work at your own pace take whatever YOU feel you need to take because at the end of the day its all down to you and how devoted you are!

  26. Okay seriously! These comments made me bust! Haha I don\’t know really if this thing is worth a shot or not but I do know enough tell you that ken\’s comment seems to be pretty apt it so many ways! And you know what! Good things take time! Nothing can be done over night! Especially regarding matters of the body. I rate just keep at it work at your own pace take whatever YOU feel you need to take because at the end of the day its all down to you and how devoted you are!

  27. only srach

  28. So I’m 17 5′5 160 I bench 225 squat 320 and clean 215. I hit a flat line where I can’t seem to get any heavier weight on but that. Would it be that I need a new routine? And I also need a good weekly diet that would help me lose body fat??? Any ideas?

  29. So I\’m 17 5\’5 160 I bench 225 squat 320 and clean 215. I hit a flat line where I can\’t seem to get any heavier weight on but that. Would it be that I need a new routine? And I also need a good weekly diet that would help me lose body fat??? Any ideas?

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