Originally Posted by
CSM
hmm... hard to say. It really depends on how much you work out, your metabolism and a whole lot of other stuff. If you are just starting out or haven't done it in a while, you may want to take it easy. If you overdo it (the whole macho thing will wreck ya!) it could hurt you pretty bad. I had help when I first started and that was the advice they gave me. Of course, I'm old so it takes me a lot longer to heal so I definitely did not want to overdo it.
What he said. You're 36 so you will not see gains quickly. If you are just attempting to double what you lift your going to have to pack on muscle, the only way your going to do that is by working on primary muscle groups and eating a lot foods packed with protien, of course you are also going to see weight gain as well.
Start with doing the following
3 sets of 10 at 80% of your max bench, (and all other primary muscle groups) do this for 2 weeks redo your max and repeat. You will see gains but they wont be huge. Like all things it does take time.
If you haven't been a lifter don't overdo it. DON'T just do arms concentrate on ALL your main groups do Bench, squat, dead lift, straight arm curls with bench bar, lat work, and clean and press with dumb bells. These will hit all the major muscles to build strength. this will also cause you to put on weight because your going to need to EAT.
Good luck, for more detailed workouts go to menshealth.com They have a lot of 4-6 week plans and remember to mix it up at least every 4 weeks otherwise your muscles get "trained"...
Experience is what you get when you don't get what you want." -Dr. Randy Pausch
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