if you are new to weightlifting just lift weights with what is high intensity for you (meaning challenging weights that make you put forth an effort to lift) and read into creating for yourself a diet geared towards what's called a "clean bulk." being new to lifting will give you what's called "newbie gains." basically, almost any program you go on will grow your muscle, provided you give your muscle enough proteins to use and take care of all the other basic vitamins your body needs. browsing around this website will introduce you to many lifting programs. there's the popular bodypart split, german volume training, Bill Starr's 5x5, Rippetoe's Starting Strength, etc. Just pick a program and run with it for at least 4 weeks to see how much you like it and whether or not you get the results you're looking for.

if you have been at it (weightlifting) for years already, then the most efficient way to get the body you want is to bulk up (which usually includes the side-effects of gaining a little fat) up and over the target weight, then cut down to the body mass you desire. there's a reason why the bulk/cut system is so popular among bodybuilders: because it's a tried and true system. you can gain a lot more muscle in a shorter period of time compared to keeping yourself in top shape and adding to that. the only downside, however, is that you'll go through a short time there of a higher bodyfat percentage. once you cut, however (and cutting is a million times easier with more muscle), you'll be back to the desired bodyfat percentage/look that you went for from the beginning, albeit with bigger muscles.

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"The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends come and go, but 200 pounds is always 200 pounds."

-Henry Rollins
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