Adding bulk

[ricka]

I would like to add weight since I lost too much on a recent diet. I don't want to add fat and am watching my cholesterol. I am 45. I am currently doing dumbell curls for my biceps and various shoulder exercises. Would I add more bulk lifting heavier weights for say 7 reps., instead of lifing lighter weight for 12 reps.?

 

[Phate89]

Hey there, read the stickies in the weight training section and these might help as well

TESTOSTERONE NATION - Training for Newbies, Part 1
TESTOSTERONE NATION - Training for Newbies, Part 2

Hypertrophy rep range for mass building is 8-12, though you can make some mass gains outside those ranges, the 8-12 range is the most efficient.

You wont gain mass doing bicep and shoulder exercises alone, you need a full body workout to stimulate your muscles and get those growth hormones going.

Do a search for full body workouts, or you can do somethinh like this 3 times a week
Bench press
Military Press
Squat
Deadlift
Chinups

 

[ricka]

A little more information about me is that I am a golfer and would like to add five to ten pounds of bulk, yet keep my bad cholesterol number low and raise my good cholesterol number. Currently, I combine walking briskly and 1/3 jogging time every about four times a week. When at the gym, I also add work on the bike machine. This has made my legs feel stronger. I would like to keep the treadmill/interval training and bike machine workouts. If I added squats, cable pulls, dumbell curls, and tricep exercises, would that add the bulk I want? I currently have a slight shoulder strain, so I want to avoid heavy bench press exercises for now.