I weigh about 145 lbs.

Sure, here is a rewritten version of your text:

Lifting weights for 10-12 hours a week is not a good idea for a novice lifter. This is because it is too much volume and can lead to overtraining. Overtraining can cause a number of problems, including fatigue, muscle loss, and injury.

A better approach for a novice lifter is to train 3 times a week for 1 hour each time. This will allow you to get enough rest and recovery, while still making progress.

When you are training, it is important to focus on compound exercises. Compound exercises are exercises that work multiple muscle groups at the same time. These exercises are more effective for building strength and muscle mass than isolation exercises, which only work one muscle group at a time.

Some examples of compound exercises include:

• Bench press

• Squat

• Deadlift

• Standing press

When you are lifting weights, it is important to lift progressively heavier weights each time you train. This will help you to gradually build strength and muscle mass.

It is also important to eat a healthy diet when you are trying to build muscle. A healthy diet will provide your body with the nutrients it needs to recover from workouts and build muscle.

Some tips for eating a healthy diet when you are trying to build muscle include:

• Eating plenty of protein

• Eating plenty of complex carbohydrates

• Eating plenty of fruits and vegetables

• Drinking plenty of water

If you follow these tips, you will be well on your way to building muscle and strength.

I highly recommend the book Starting Strength by Mark Rippetoe. This book is a great resource for novice lifters and provides a comprehensive guide to lifting weights for strength and muscle mass.