Weightlifting is the ideal activity for developing the targeted muscles of the body. You can use different types of angles, weights, ranges of motions and speed to dictate the shape of the body. It is crucial to get the assistance of a trainer about the weight to be lifted, repeats and the time between each lift. These aspects will dictate the way in which muscle growth will occur. To strengthen the muscles use the 85% of the 1 RM of weight to be lifted. Perform 2-6 sets each day. Repeat each set 6 times. Have 2-5 minutes of rest between each set. For size of the muscle or hypertrophy use the weight between the 67-85 percent of 1 RM. Apply 3-6 sets for half a minute  to 1.5 minute. For muscle endurance apply the weight of 67% of 1 RM. Perform 3-6 sets for less than half a minute. Weights To strengthen the muscles use the 85% of the 1 RM of weight. Perform 2-6 sets each day. For muscle size or hypertrophy use the weight between the 67-85 percent of 1 RM. Apply 3-6 sets for half a minute to 1.5 minute. For muscle endurance apply the weight of 67% of 1 RM. Perform 3-6 sets for less than half a minute.