If you are comfortable doing 4 sets of 15 of a particular weight, you need to increase it. Typical beginning sets and reps are 3-4 sets of 10 reps. This may be lower or higher depending on what you are training for. Power training is low rep of 4-7. Mass gain and strength is 7-15. Endurance is more. It may also change for different exercises. So when completing the sets it should be difficult to reach your target reps. If you are say on the 3rd or 4th set and could only complete 8 reps out of 10, then that should be an ideal weight.
You should remain on this weight until you feel comfortable to go higher if you can complete the sets and reps you should increase the weight. Sometimes you will reach a plateau where you may be on the same weight and seem to not be able to train harder or get muscle gain for a long period of time. To push past this you need to switch it up and train with possibly different exercises or different form of training or increase the weight anyway. Muscle memory can cause you to become used to a certain routine and you need to switch it up for muscle to continue to grow known as muscle shock.
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Milk and protein shakes will be your friends. Eat lots of beef, yams, chicken (baked), and drink water even when bulking. When bulking, start off with whatever weights you feel comfortable with. You need to get 6-8 reps per interval. If you get 9-10 reps, then it will be time to raise the weight. Do little to no cardio at all. You want to gain muscle mass, not cut it then. Lay off junk food even though you are bulking. There is such a thing as a clean bulk and a dirty bulk. You want to do a clean bulk.
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you dont need to calculate. pick up some weight, and if you can do more than 15 reps, pick up a heavier weight. do that until you can only do like 10-15 before you litterally can't do 1 more.
add Rice, poultry, fish, beans. peanut butter samwiches, shit like that to your diet if you want. cut out the sodas, and suggary shit. eat your body weight in grams of protein every day (ur 130 lbs so eat 130g of protein). its easy. you can eat eggs, bacon and milk for breakfast, thats like 40 right there, couple pb sammies through out the day at work. boom. protein shake after workout if you want. the frozen bags of vegetables I like to get too.
if you want to gain muscle mass, eat a lot of protein and a decent amount of carbs
don't push the lifting. like, maybe you can do 3 reps on some machine at 100lbs... does not mean you should.
if you can do two sets of 6 at 50 pounds, work your way up. don't jump to 80 pounds next day.
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