Post 1401562 - (Wanting to put on Muscle...)

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[quote="beef_bourito"]start slow, get to know the gym, the exercises, and yourself. when you're comfortable, throw on more weight. if you're looking to build muscle you'll want to use a weight that you can push for about 8-12 reps but no more. make sure you're eating, you won't build muscle if you aren't eating enough.

I like free weights a lot. the only machines i use are the leg press (i also do squats), lat pull, and bench pull. free weights will work your stabilizers and can help prevent injury because you're using all the muscles involved in lifting something, versus just using the one muscle used in that specific range of motion.

make sure you're resting. it's much better to undertrain than to overtrain. overtraining can lead to injury, fatigue, and can prevent gains. you should have at least one full day of rest between workouts on one muscle. you can still lift weights on your rest day, just don't do the muscles you worked the day before. when i'm doing my own workout plan i like to break it up into 4 sessions a week. monday and thursday will be lower body and back, tuesday and friday will be the rest. i throw in cardio in there when i want.

if you really need a plan, i can send you the one my coach gave me. it won't be ideal for building muscle because it's meant for an endurance athlete (rowing) in the off season, so it starts off with building symmetry, then building muscle, then building power, over a 7 month span. it also has a lot of cardio in there.[/quote]

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