Perfect Parts

  

Perfect Parts: 
A Guide to Muscle Development

This is from a book I read years ago that got me into weight training. I found it very helpful to have an idea of what to expect. I summarized some great info about each muscle and their development. Results depend on a lot of things: your present condition, your age, your previous involvement in physical activities, your diet, your metabolism, your enthusiasm, and most important your commitment. 

However, everyone who follows a weight training program will see results. The time range varies for each body part from one to six months. 

This information is based on a routine that consists of about 5 exercises, 3 sets each, for each part (except for biceps and triceps 3 exercises) done 2-3 times a week, or every other day. I hope you find this helpful like I did. Even as your routine may vary, I still believe this is helpful information.

Chest: In terms of speed of development, the pectoral muscles are usually somewhere in the middle. They neither jump into shape nor do they lag behind. Expect to feel an uplifting tightness after a few workouts and to see some visible results between three weeks and two months.

Shoulders:The deltoids are among the first muscles to show development on most. You can expect to see something happening as early as 3 to 6 weeks, but you'll feel something immediately, after your first few workouts. They are relatively small muscles and if you're not used to working them, they may be unusually sore for the first few weeks. Don't let that worry you. It's normal and it's a good sign.

Back: The back, especially the latissimus dorsi, develops slower than most other body parts. You will see some development of the smaller muscles of your back within three months, but it may take longer before you notice lat development. You will notice one thing much sooner. In about 3 weeks there will be an immediate improvement in your posture. Your shoulders will be less rounded, and you'll sit and walk with your head up. The process of development will have begun to make a noticeable difference, even though you may not see more muscle yet.
 
Biceps: The biceps is a small muscle and is quickly stimulated. You should see some development in about 3 to 6 weeks.

Triceps: The triceps often take a bit longer than most muscles to develop. You should see results anywhere between 2 and 5 months, but your triceps will feels tighter after your very first workout.

Abs: If you are not more than 5 pounds overweight, you should begin to see some ab development after about 2 months. In 4 months you'll see definition beginning to form, and in six months you'll begin to feel that natural girdle of sculpted muscle building up underneath your stomach.You'll be able to hold your stomach in without much effort. In a year you'll have a perfectly formed, sensual abdominal area.

Buttocks and Hip Muscles: It takes a while to see results in the hip-buttocks area. While you can count on seeing some results in 3 months, don't expect reshaped buttocks until at least 6 months. It may take as long as a year. Since fat likes to accumulate there, if you are overweight, chances are it will take a little longer. But as the fat melts away you will see a newly reshaped, uplifted buttocks.

Thigh Muscles: The thighs, front and back, defy exercise in the beginning stages, or at least they seem to. You will work on your legs for weeks before you see much results, then suddenly you'll notice some changes. It may even take 3 months before you see any progress at all, but once you do you'll see continual development. Then it's only a matter of time until you begin to notice some definition. In six months everyone should see some major changes. It should become easier and easier with time.

Calf Muscles: The calf muscle is one of the easier muscles for development. You will probably see them beginning to take shape in a month or two.

I encourage you to weight train to reshape your body.

You will see worthwhile results!

Have a great day!

Amy

 reference: Perfect Parts by Rachel McLish

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