Starting Workout Program

[sevenseasofrhye]

I guess I just wanted to start this mainly for my own benefit but also I suppose to get advice. I'm starting a program from The Body Sculpting Bible Express called the 21-day workout. I know that's not enough time to get the body that I want but it's a place to start. It basically has me working shoulders, chest, biceps, triceps, abs and legs, so that's what I'm looking for improvement in (besides legs).
I'm 18, 5'10 and I weight 135 pounds. I guess I'll be posting pictures of progress now and after the 21 days.
I'm basically looking to bulk right now rather than cut and the program has me doing 2 sets of 18-20 reps of certain weight lifting exericises and I was just wondering if I should be doing more like 4 sets of 10 reps with heavier weights if I wanted to get more mass. Any comments, questions or anything are welcome or if you think I didn't put enough information :yelrotflmao:. Thanks!

 

[Typhon]

I know you said that legs aren't your priority but if you want upper body growth you need to focus strongly on your legs and back. Basically you want to trigger a hormonal response from lifting to stimulate muscle growth and you get the biggest response from the lower body movements like squats and deadlifts

Also, I'd stick with sets of no more than 10 reps if you want to gain strength and size

 

[Nicolasd]

And remember that what you eat is the biggest part of reaching your goal. You're growing at home, resting, with good and plenty nutrition to build more muscle. It's not happening in the gym, you're just stimulating the muscles to enable growth, but they can't do that if you don't provide the raw material needed for it. If you continue to eat like you're eating now, you will remain the same size.

The most common mistakes that people new to working out do:

- Getting too few calories, you need more than you burn to build muscle, it's not just about getting enough protein
- Not eating enough protein
- Not getting a good post workout meal with protein and fast carbs
- Eating so much that you build more fat than necessary

 

[sevenseasofrhye]

As for legs, I do what the book tells me which includes those things (squats, leg extensions, calf raises and such). The only reason I put that was because my legs weren't visible in the picture and I don't really care what my legs look like, I mean, whatever happens with them as a result of the leg workouts I do is fine.
As for diet, I'm trying to get all that in. I know I need to eat 6 or so small meals a day instead of three big ones. I also know what gives me protein but I'm unsure about what gives "fast carbs". What are some examples?

 

[Nicolasd]

How many proteins and calories are you getting over the day? If you don't weigh what you eat and calculate the contents, chances are you'll go way off target, which will either leave you with little muscle growth or excessive fat growth.

Fast carbs are carbs that enter the bloodstream quickly and give you an insulin spike. It promotes muscle growth and makes sure the protein you just ate ends up as muscle in an optimal way. Only do it after workout though, insulin spikes for the rest of the day just builds fat. Most use dextrose or maltodextrin for it, it's cheap and practical, along with a protein shake.