When you are starting with weight lifting you can really get fast results if you immediately train for the right technique and lift with the right weights. Getting the techniques right will avoid you getting injured and allows you to select the heaviest weight you can lift when starting out.
Especially an untrained body will adapt very quickly and gaining 20% in weights and gaining a few kilos/pounds in muscle in a month, or a few months, is really possible.

Most people starting with weight lifting are too afraid of weights and don't get the results they can get if they just lift a little more weight. In a new study men and women were asked to select their own weights for the following exercises.

bench press
leg extension
seated back row
military press
biceps curl

The untrained subjects were asked to select their maximum weight they could lift 1 once by trial and error and experimenting. And the results show why most people starting with weight training do not get the results they can get! Their maximum weight should be close to 100%. If they could actually lift 100 (kg/lbs). they should have selected somewhere near 100 (kg/lbs).

"Results show that subjects do not select a lifting intensity sufficient to induce hypertrophic responses and subsequent strength increases"

All subjects, both male and female, selected below (!!) 60%. Range 42-57.
It seems that people starting with weight training are simply too afraid of weights.

To get good results, either for weight loss, burning fat or gaining muscle, you need to train between 80 - 100 %.

PMID: 15142014

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