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I am going off to college in a few days and I would really like to get in shape. What I really want is to gain weight and muscle definition. Right now I weigh about 140, and I am told by a professional weight trainer I definetly have the frame to get ripped. So I was wondering what are some good exercises for upper body and arm definition. Further more what would be a good diet to gain weight, Proteins or what?

Thanks any help would be greatly appreciated.

well get excercise first off, not just lifting weights but like swimming, sex, running........... sex being the prefered choice lol

anyway with weights go for low and medium weights and tons of reps, basically you get toned, that way you gain definiton. free weights are ok for this, but not needed, you could technically do most of this from home,

this will seem weird with low weight but since your only 140 should be able to work up a sweat pretty quickly. ten pound weights are good for your hands and then just the bar for anything else basically

Quote:

Originally posted by jadedgrin
well get excercise first off, not just lifting weights but like swimming, sex, running........... sex being the prefered choice lol

anyway with weights go for low and medium weights and tons of reps, basically you get toned, that way you gain definiton. free weights are ok for this, but not needed, you could technically do most of this from home,

this will seem weird with low weight but since your only 140 should be able to work up a sweat pretty quickly. ten pound weights are good for your hands and then just the bar for anything else basically

i have to disagree with you there. definition is acheived through having low enough body fat that there isn't any noticeable layer of fat under the skin above the muscle. so he needs to do cardio to keep the fat away, and higher weights. preferable something that he can do 10-12 reps of before failure. also, once you're able to do that and your muscles have become accostomed to lifting, start lifting heavier weights that you can do only 6-8 reps of before failure.

low weight/high reps will build muscular endurance. not definition.

Yep, that's what I've always heard.

Low weight, high reps = strength
High weight, low reps = mass

Quote:

Originally posted by Mael
i have to disagree with you there. definition is acheived through having low enough body fat that there isn't any noticeable layer of fat under the skin above the muscle. so he needs to do cardio to keep the fat away, and higher weights. preferable something that he can do 10-12 reps of before failure. also, once you're able to do that and your muscles have become accostomed to lifting, start lifting heavier weights that you can do only 6-8 reps of before failure.

low weight/high reps will build muscular endurance. not definition.

Mael is right, what Jadedgrin described is definetly the wrong thing to do. If you want to gain mass I recommend doing enough weight so that by the 6th rep it is getting hard, and by the 8th you can barely lift it anymore. Also, because you dont want the muscle to get used to it, try having a "heavy" workout one time and then a "medium" workout with 8-10 reps the next time, and alternate these two.

In terms of eating, get enough carbs to have plenty of energy for working out and being active. Be sure to get a lot of protein, because that is going to supply the added muscle mass.