I have been lifting serious for awhile, 1 to 2 body parts a day about 5 different exercises for each muscle is how we do it, but you need to mix up your exercises, your muscle's have memory and they get use to the samething and know it's coming (I know that sounds crazy but it's true) if you trick your muscles you will get better results. As far as results you need to eat alot, I can't stress that enough, and the running thing is ok to a certain point, when your body uses up it's calories it starts burning muscle. Plus how or what you lift has a lot to do with what you are tring to accomplish. There is more to liting weights than most people think, what are you after?
