help with 10 week building program

[daltex]

I'm using the 10 week mass building program from the workout list on M&S. Most of the rep counts are 10 or 8 or 6. The program is a 4 day a week workout program, that works a different muscle group each workout. My question is how much wieght do I start with ? Do I increase the wieght each week ? Is it progressive ? Start at 70% of max, then 5% increase each week or something like that is what I was thinking. But I'm just not sure, can anyone help me with this. My goal is to gain a little size, secondary is tone and lose some weight. I run about 4 times a week for about 2-3 miles each time. Help pleae
Thanks
Daltex

[pricey]

Firtsly I think you need to get your goals sorted out. you cant lose weight and gain muscle at the same time, one requires excess calories, the other, deficit.

If you have only been training for less than a year I wouldn't recommend the mass building program as it is considered an adnvanced routine. If you do decide to bulk up first then you should cut the cardio down. The mass building routine requires one day of cardio, if you continue with four days you are depriving your muscles of the excess calories they need.

your first stop should be to calculate your BMR and either subtract 500 cals for weight loss or add 500 cals for weight gain.

and in terms of how much weight to put on for your exercises, in my experience you should be able to finish the sets as required but not easily, those last reps should be a real push to get out

hope this helps