Another Workout Answer from Quora

I’ve been lifting weights for a few weeks now and I don’t really feel any stronger, for example, one day I did 70 reps and another I only did 40. What’s wrong with me?

Michael Mangold, Author/Writer at Upwards Bound (2014-present)

First of all, don't be doing such high volume. Increase your weights until you go to muscle failure after 8–12 reps only for upper body, and 12–20 reps for lower body. Muscle failure means you absolutely cannot do one more rep.

Work up to three sets of these per workout. Even if you have to add 1/4 of a pound, increase either the weight or the number of reps each time. This is the definition of “Progressive Resistance.”

Secondly, make sure you take a day off to recover. And add supplements such as whey protein, NOS, and creatinine. You will make rapid progress at first, and while you think you may have plateaued, each small increase adds muscle mass and density.

Foreign Born Docs and Big Medicine

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Basic Physique Training

Between the time I first started answering this question on Quora and when I submitted it, the admin deleted it. So, not one to let good efforts go to waste...

How do I develop my physique?

Build a baseline first. Depending on your agar, this should last 6–12 weeks. Don't rush it. This is the best way to prime your body for more intensive exercises later, and help prevent injuries.

Stick to only a few, select exercices that mainly target your large muscle groups. These should include Bench Press, Squats, Leg Extensions, Leg Curls, Military Press, Crunches, Romanian Deadlift, Lat Pulldowns, and Bent-Over Rows. At the very most, you can add Biceps Curls, Triceps Extensions, and Shoulder Shrugs.

Aim for 8-12 reps for upper body exercises, and 12-20 for lower. One set each exercise is fine for now. Train your whole body like this every other day, 3 times per week.

After your baseline is up, you can start training more intensively, specifically, frequently, and intelligently. Determine which body parts you want to develop and concentrate in those. Go for split-routines, meaning that you concentrate, for example, on lower body Mondays, back on Wednesday, and chest/arms on Fridays. Rest as much as possible in-between.

Supplementation is very important, too. But that is a whole other Answer.

Good luck!