Q: I can't remember if I actually submitted this already last week, so ignore this if you already answered it. I'm a 27 year old male, 5'6", and just recently used weight watchers to get down to around 135 pounds (decided to do something once I saw myself hit the 150 mark, even if I wasn't really "feeling" it). For the last 4 weeks I've been getting into weight training--still locking down a routine. I've definately seen some minor gain already, which isn't too surprising considering my size and this being new, but I've gotten so much conflicting advice on weights and reps and etc. Currently I'm trying a 4 day a week isolation routine that ends with failure on the last of 3 sets (I try to keep the first set at 10-12 reps). As far as eating, I'm still trying to see my six pack again first--and now i've got the beginnings of definition between each muscle even in a medium lit room. I'll probably switch to one of your gain diets once I've got my fat down to a little closer to 7% as I've chosen to start lean so that the bulking won't leave me with no six pack at all at the start. Every pound makes a difference when you're on the shorter end of the spectrum. With all that out of the way, my questions are: Is my current plan of attack for my body liable to be in line with my goals? Is training to failure necissary (to the point where my roomate is lifting at least some of the weight for at least 2 reps on the last set) , and if not is it at least beneficial? What measurements should I be taking to monitor my progress both now and after the loss (at this point I'm only looking at biceps, which have moved up 1/2" to a terribly intimidating 13")? And just because I'm curious, how much potential has been lost since I waited so long to start this process, whereas most people start in their teens?

A: Congrats on your recent weight loss and good job picking up the weights! The fact that you are naturally close to having a six-pack after nearly no training and just using Weight Watchers (which is hardly a fat-burning optimized diet) is very impressive and bodes well for you reaching your ambitious goal of 7% body fat. Now on to your questions...

Training to failure is not absolutely necessary but it is beneficial, at least as part of your muscle-building and fat-burning routine. In general, for most of your sets you should be using weight that would cause failure in 12 or fewer reps. You can still reap great benefits from lifting such heavy weights but stopping 1-2 reps short of failure. As you are a relative beginner it is natural that you may not be confortable going to failure and if that is the case, there is no need to push yourself too hard now. Stop a couple reps short of failure for now, while you are still learning the exercises. Then once you feel you have mastered the form you can push yourself to failure and perhaps beyond.

As far as the exact program split, number of sets, number of reps, etc. -- none of it is that crucial, as long as you lift heavy (select weights that allow only 12 reps or fewer before failure), exercise your whole body, including legs and back (unless you have a medical reason to not do so, of course), and spend most of your time on compound exercises like squats, deadlifts, lunges, pullups/pulldowns, rows, and presses. Just don't get locked into a single program for more than 2-3 months -- variety is important. You can look at my Weight Training article for some future program ideas.

As far as tracking your progress, my opinion is that the single most important measurement and probably the only one you really need is your weight. When changing your body composition should be to very very slowly and gradually alter your weight in the desired direction. If you do that, along with good diet and exercise, of course, you will have done all you could to achieve best results. So when you are bulking you want to gain weight, but no faster than 1 pound every 2 weeks. When you are cutting, lose weight no faster than 1 pound per week. The slower your weight change the more likely it is to be quality new muscle and/or lost fat. So as long as you track your weight you can be sure you are on track.

Weigh yourself in the morning, after using the restroom and before eating or drinking anything. That is the only truly reliable weight measure -- if you weigh yourself later in the day your weight will vary a lot. Day-to-day these weight measures will vary slightly but over a period of 3-4 weeks it'll become clear what the trend and the speed of weight change is. Then it's just a matter of adding or reducing calories slightly to keep yourself on track. Look at your weight history every 3 weeks or so and if you notice that it's changing too fast (or not at all) then adjust the calories up or down slightly accordingly. Aside from weight I really wouldn't bother with any other measurements -- they are very unreliable and even unnecessary. You'll see your progress plainly enough in the mirror and in the gym.

Your point about 'lost potential' by not starting at younger age is a good one and yes, indeed, you probably did lose some potential. But first off, there is simply no use thinking about the proverbial spilled milk, and second, the fact that you naturally have such low body fat is a very very good sign that you probably have above-average genetics when it comes to fat loss and building muscle. So just focus on your present training and diet and I guarantee you will be quite happy with the results.

Finally, one last point, I know you said you want to stay on the lean side, but at 135 you are already closer to being underweight than overweight. If you decide to nevertheless continue losing weight and fat, I certainly would not recommend that you drop below 130 pounds. With your genetics you should be able to build quality muscles with little new fat on a bulk, so please don't be afraid to try it. Just remember the points about quality diet and slooooow weight gain. Hope that helps and good luck!