To see immediate results work on the biggest muscles groups like those in your back, chest and legs. Do squats, push ups, bent over rows, bench presses, dips and military presses. Before you do your strenuous workout drink a protein shake containing one scoop of whey-protein. Gulp it down before as studies show that those who do this have better muscle growth than those who consume the same drink after the work out. You also have better energy levels when working out increasing the overall effectiveness of your weight training.