Trying to put on SIZE ?

Looking to get BIG ? Generally speaking you need to lower the amount of reps for each set that you do. Stick to this principle even if the weight is to "light". Example: when doing a Bench Press for 3 sets, perform 3 sets of 5 reps even if the weight is "light". As a rule of thumb keep your sets between 4-8 reps to help build size. To avoid injury begin with lighter weights but do not go over 8 reps. You can cycle this phase anywhere from 2-3 months depending on your goals. Remember: Getting Big requires more food/calories to build muscle so eat up!