Help!

[Nate Dogg]

hi guys i need some help hear, i fight at 140 (AM) i'v let myself go the last 4months or so. NO Traning, eating garbage, drinking every weekend,.
i'm up at 162 and look ****. when i was fighting regularly i would take my top of and look ripped as hell i'm too bad now but i'm miles behind the old me.
i got a call of my trainer today asking if i had gave it up i said no. and he started yelling saying i'm wasting alot of potential so im going to get my act together i'm training tomorow with him at 10am 2hour session to get myself back into the routine, but wht i reli need help with is a weight routine i'm wanting to builk up and move up a weight or two, any1 no and that can help me put some lean muscle on???

[jberg]

well resistance training, low weight - high reps for lean muscle.
but you need to lose fat by the sounds of it so remember to run and skip etc

[Unanimous]

but wht i reli need help with is a weight routine i'm wanting to builk up and move up a weight or two, any1 no and that can help me put some lean muscle on???

Could your trainer not answer these questions? I mean he knows you, we don't.

[Salty]

well resistance training, low weight - high reps for lean muscle.
but you need to lose fat by the sounds of it so remember to run and skip etc

That is completely wrong, high weight low reps is what you want to put on muscle. This targets fast twitch muscle fibres, causing the best muscles and strength gains. High reps targets endurance in the muscles or your aerobic system. You should fight at a comfortable weight for you, get back into it and see what weight you naturally fill out at with this training.