1. Reps mean everything:
If you are a man you want to build muscle right? So when you go to the gym you can focus on one of two things, you can either do high weight and low reps or you can do low weight and high reps. High weight is designed to bulk you up. You want to absolutely kill your muscles when you go into the gym so that your muscles get a maximum workout. If you go about it softly you will not get good results. So when you lift weights or do any kind of exercise you want to make sure you know just how many reps you want to do to see results. It can be one set of ten or ten sets of ten, whichever one you feel will help you build muscle faster is the one you should stick with.
Step 1
Get a cheap weight sets online from a site like craigslist. Weights new can be expensive, which is good, but used weights are exactly the same for about a 1/3 of the price.
Step 2
Work each muscle group about twice a week, leaving at least 48 hours between muscles.
Step 3
Start with your chest and shoulders on day 1. Warm up with push ups on your knees. Then perform 3-4 sets of push ups. If you get tired, you can finish the set on your knees, this is perfectly fine and will break your muscle down more.
Step 4
Turn over right away and do a set of crunches. Take it slow. Each crunch should take you about 3 seconds to perform.
Step 5
With your weights. Do military press by taking a modest amount and lifting it over your head. Don't fully extend your arms but keep it in the working area.
Step 6
To work your back. Lean over and pick up two weights. Be careful not to injure your back so use light weight until you're comfortable. Slowly bring the weights towards the sides of your torso. Do 10 reps at least with 3-4 sets.
Step 7
Finish with your arms. Do simple bicep curls over a chair or standing up. Work your triceps by lifting weight over your head while pivoting at the elbow.
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