Organize your daily diet. You need to provide your muscles with enough building material consisting of protein foods. To increase muscle mass you must make at least 2 grams of protein per kilogram of body weight. To this amount is possible by consuming lean meat, eggs and dairy products (low fat content).
Train at least three times a week. Daily rest 48 hours between training days will be enough. It's best if the training days you choose Monday, Wednesday and Friday.
Perform a warm up before strength training. Enough to make a circular Mahi hands in the elbow and shoulder joints, to stretch the hand and fingers. Run a few turns of the corps, standing on the spot. Do 10-20 squats.
Start to do exercises for large muscle groups. Approaching the counter for squats, put on the shoulders of a blank fretboard and do some deep squats to get used to the correct technique. Hung pancakes on 5 kg, do 6-8 reps in 3 sets.
Do exercises for the pectoral muscles. Lie on a bench and lift a few times a blank fretboard. Next, hung the pancakes on 5 kg, start to perform the chest press with them. Do 3-5 sets of 8-10 repetitions.
Go to the deadlift, which is an indispensable exercise for back muscles. Putting feet shoulder width apart and back straight, rotten it forward and, without bending, take the floor and the neck of the rod, straighten him. Hang pancakes on 10 kg (preferably increase the weight to make the exercise more effective) and perform 3-5 approaches for 6-8 repetitions.
Strengthen the muscles of the arms, making 8-10 lifting on a biceps dumbbell 2-5 kg in 3 approaches. Make sure that you stand straight and bend hands in the elbows. Starting hands alternately over his head, run 8-10 lifts on triceps.
Finish your workout on the deltoid muscles and the press. To study first from all sides do the swings in the parties straight arms, standing straight up and then tilt, then forward, alternately lift each hand. Need to do 3 sets of 8 repetitions for each exercise. For elaboration of the press run 10-30 body rises on a flat bench.
With each workout, increase the number of reps and weights, this will help to make the muscles not only stronger, but bolder.