Question: My question is, to gain muscle MASS, is it better to lift high weights with some cheating, or to use a more manageable weight to really focus on technique and isolating the muscle? (specifically with arm routines) Also how many grams of protein should I be eating a day to keep my body weight at 160? Answer: It is always best to focus on using proper technique as opposed to large amounts of weight.
  The reason for this is because when you lift with heavy weights, you sacrifice perfect form and thus risk getting injured.
I remember back when I was about 16 and was lifting close to 300 pounds on the bench press.
  Sure I could max out (perform one repetition) using this weight, however I would always bend my back.
  As a result, I developed improper form and did not see the results that I was looking for which at the time was muscle mass.
It was not until I switched things up a bit and practiced perfect form that I was able to get the results that I was looking for.
  So to answer your question, use 30 pound weights and perform 4 sets of 10-12 repetitions for each exercise.
  A rule of thumb is to perform as many repetitions without breaking perfect form.
  Once you are able to do this with ease, then increase the weight you are using by 5 pounds.
As far as your protein consumption goes, stick to eating one gram of protein per pound of body weight.
  So in your case, eat 160 grams of protein but make sure that you consume them evenly throughout your day in 5-6 small meals.
  Also, do not forget to eat carbohydrates and fats as they are needed for survival and you will not achieve any fitness, weight loss or muscle building goal without it!