Starting a workout program

[maddafinga]

You say your goal is to gain muscle mass and definition, I was wondering if you were using light weights and high reps to do this at the same time? Personally, I would never use a high rep workout to build muscle, and I believe that high reps to increase definition is just a myth. You can do 4 sets of 20 reps with a light weight and get a nice pump to your muscles, which will result in a large but temporary increase in muscle size, but wait a day or so and you'll notice you might have even lost some size do to all the calories you burned. In the mass building phase I use between 6-8 reps, but with the high weight I use it might take 45 secs for me to finish a set.
Muscle definition has to do with body fat% and water, not how many reps you did. This is why you focus on gaining mass first, then you can cut back on your calories and burn some of the fat. And if you really want to track your progress, remember your weight before you started gaining mass and compare it to your weight after you finished cutting down. If you gain 40 pounds of mass and then cut down 20, you gained about 20 pounds of lean muscle. Remember also that you probably won't get the definition of a pro bodybuilder, they cut down to about 3% BF and dehydrate to look like that.

Right here is a man who knows what he's talking about. 

I've always found it funny how guys will say things like "I don't want to get too big and bulky."  Yeah, well we'll try and hold you back.  People don't realize how incredibly much work it takes to put on any serious amount of size and weight.  You can gain, but not 80 pounds of lean muscle, unless you seriously work at it for years.  People have the idea that if you just hit the gym and do your circuit routine you'll get huge, whether or not you want to. 

[Plazus]

Would 3 sets of 10 reps be a good start off point? I still want to pack muscle, so I could always increase weights and decrease reps later on. A guy at the gym had suggested starting out with that set for a few months to let my body get used to the workout.

[bagrat]

yea my bad bra bra I'm not sure why I told u my cardio workout when ur asking to build mass. Here is what I would do when trying to build mass ( I saw results in less than a month) Take a weight that you could only do about 10 reps with, then increase weight and try doing 8 reps (if u cannot do all 8 grab a slightly smaller weight and finish the set) then take a breather and grab the same weight as the second rep and try doing 6 (again if u cannot finish it grab a slightly smaller weight but. don't stop) Take another breather and If u can do another set then do it. Work till ya can't work anymore and the ladies will be sexually harassing ya as u walk down the street>
So 10, 8, 6 and the work out is never done until u eats your protein afterwards. tuna tuna peanut tuna butter and it's just me but I still like to mix some running into it anyways.

somebody said it here and I wanted to quote em cuz my pops would tell me the same thing "why worry about gaining weight? when u get older it will come and you'll just be trying to lose it the whole time" oh well

FLame on

[maddafinga]

Would 3 sets of 10 reps be a good start off point? I still want to pack muscle, so I could always increase weights and decrease reps later on. A guy at the gym had suggested starting out with that set for a few months to let my body get used to the workout.

Yeah, that would be a good place to start, just to get acclimated.  After the first month or so though, you're really wanting to focus on hitting failure, absolute failure, not just tiredness.  In probably two months you'll be more than ready to push it harder.  Listen to your body, it'll tell you when it's ready for the hard stuff.

[Plazus]

Yeah, that would be a good place to start, just to get acclimated.  After the first month or so though, you're really wanting to focus on hitting failure, absolute failure, not just tiredness.  In probably two months you'll be more than ready to push it harder.  Listen to your body, it'll tell you when it's ready for the hard stuff.

Okay thanks! Very much appreciated!

[Getback]

Was wondering if any of ya old coots, or young'uns had any tips, or advice? I kept telling myself for 3 years that I was gonna put on some weight and pump up some muscle. I am 5'10'', weigh 140 pounds, and nearly thin as a rail.

Just started January 1st. Am looking to gain some weight, maybe 10-20 pounds. Increasing muscle, that is. I am using a powdered whey protein supplement that I mix with water after each workout. Today I ran 2.34 miles in 70 minutes on an eliptical machine. Did 3 sets of 10 reps with some dumbbell weights, sit-ups and push-ups. I know, I am badly out of shape. Hahaha!

Right now I am snacking on an orange, apple, some santa sweet tomatoes, and some cheese cubes. Anyone else out there looking to start the new year with something great?

 

Start here! www.myfitnesspal.com

[Plazus]

Okay for those who are curious to know my progress. 9 days has passed since I started my workout program. As my goal here is to gain mass, I started out on January 1st, weighing in at a measly 135 pounds (no clothes). Today I weighed in at 143 pounds (no clothes). For the first 9 days, I worked out 6 total days with 3 days of rest. I spent my exercise routine with a light 20-30 minute jog, breaking in a light sweat. Then moving on to work upper body and lower body on alternating days. I began using 3 sets of 6-8 reps, with an additional 10 rep warmup for each muscle group (using lighter weights). After workouts, I try to drink 1 scoop of protein shake.

For food, I have greatly increased my calorie intake. I have been snacking heavily on oranges and apples, eating lots of turkey subs w/ veggies, and smothering peanut butter on my celery. I don't normally have a lot of time at work to eat a lot of food, so I drink a bottle of Bolthouse organic coffee that is fortified with protein. Each bottle provides 19 grams of protein. Since these bottles are on sale at my work, I try to drink one bottle per day at work, then feasting on a lot of food at home during my spare time.

Overall, I feel as though I am putting on a little bit of weight. My waistline seems to have grown a slight bit, as my pants are starting to feel a little more snug around my waist. I have also noticed that my bony shoulders are starting to fill in with more muscle/fat. I don't really look any bigger though, as I do have a lot more time ahead of me. I also feel a little more stronger and am able to lift wooden pallets at work a little bit easier. Some of the stuff I lift at work is starting to feel a bit less strenuous on my body as well.

Once again, thanks for the feedback! I will continue to work on building more mass and keep you guys updated each week! Many salutes!