New to weight training and looking for a routine - 3x per week...

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    Oct 15, 2007 11:27 PM GMT
    I was told I should do a work out that targets the bigger muscle groups for the first 3 weeks or so - assuming that means the same routine 3x per week - any advice on what that should look like? My goal is to add mass, I am relatively lean and tall.
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    Oct 21, 2007 9:28 PM GMT
    Someone else correct me if I'm wrong, but I've always heard/read with weights that if you do fewer reps of heavier weights, you bulk up more, whereas more reps of lower weight builds leaner muscle. I do 3 sets of 10, 3x a week. I hear some people do even less, like 3 sets of 7 with as much weight as they can do and complete the reps keeping proper form.

    Be sure you adjust diet properly too. You 'injure' your muscles during workout and the body repairs them afterwards. You've got to fuel that process. I'm not an expert on that area so I won't try to say too much. I generally try to eat a higher protein, lower fat diet. I've begun drinking a protein shake about 30 min. after my workout and have noticed a little improvement (I'm trying to bulk up as well).
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    Oct 21, 2007 11:02 PM GMT
    Cool, thanks! I would like to target the big muscle groups, avoid the bicep curls, etc... for a while anyway, and strengthen my chest, back, shoulders and legs first. Anyone have a good routine for this?
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    Oct 22, 2007 12:01 AM GMT
    Compound exercises with free weights. Squats, flat bench, bicep curls. Go as heavy as you can and fail at 6 reps. Do 3 sets that way. Don't worry about doing other exercises during this time. Be careful not to over train doing this, you'll need to get enough protein, rest, and don't forget vitamins. Also drink a protein drink within 15 minutes after your done. I would bring my own to the gym and drink it right at the locker. The reason for this is your uptake of protein at that time is around 300%. If done right you will see growth. When I was exercising this way my legs grew 6 inches in 12 weeks, but it really wore me out. I could easily sleep for 12 hours some days.
    And get ready to buy new jeans. If your interested I've got a really hot pair of Diesel cutoffs!
    Good luck
    Joe