I'm a brand newbie at weight lifting.
I've been interesting in gaining weight and muscle to my body for a while now and I have finally put forth the commitment to goto the gym, eat, record stuff in a journal, etc, etc.
Clearly, you guys know what you guys are talking about, and I have a couple of questions hopefully you guys could answer for me.
First, how do I find out what the most optimum weight is for lifting is for me? My goals are to gain muscle mass / weight, and to be decently cut. Like, is there a method to find this out?
From what I understand, to get big and strong, I will have to progressively increase the weight at regular intervals, but how do I start?
I will post some info about me, maybe it will be usefull if you want to help me out.
Weight: 145lbs (I'm such a twig )
Height: 5'8 - 5'9
Using Nautilus machines at the moment
Some Training goals I have in mind right now:
larger / stronger arms like bicep and forearms
larger chest / some pec development - currently, I have no real noticable pecs
larger / stronger shoulders
development of arms
to be decently cut
I am just starting out. I don't plan to use any suppliments or powders like creatine or anything like that in the near future. I have added more food to my diet, and generally I am eating more. I am keeping track of what I do through a journal, more precisely the rest I get, when I work out and what I do, what I eat (but doesn't keep track of calories - yet).
I have all summer to be working out and hopefully I can see some results, nothing too major like 20lbs in 2 months or anything. Really though, I don't know what to expect. But nothing as dramatic as I would like.
Anyways, if anyone would be so kind as to help me out, it would be greatly appreciated.
Oh yeah, last thing. how are the sets and reps and weight written down? i keep seeing things like 95x10x3... like, from what I will take from that is 95 is the weight, 10 is the reps, and 3 is the sets. What is the generally accepted form on those? like is it weight x reps x sets? or something else?