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health advisory Hospital Mens Health 2007-11-15 5:37:49

But if you are a beginner, never train alone. Its better to train either with an experienced buddy or a trainer. Bcoz mutual help and injuries are part of training. There should be some one who knows how to deal with it until you learn how to. Once you have reached certain level in gym as well as understood well what and how bodybuilding is all about, you can buy stuff in your home n do it. dumbbells barbells, bench and some where to hang

so as to take pull ups is more than enough. Its best not to depend upon complex machines too much after you have gained enough muscles. Ground/body weight and dumb bell/barbell exercises are the best.

And dont forget to tone your butts....girls love it.....good luck.

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But when you use free weights you're more likely to get injured, and some people don't get the most out of their weight training regime because they don't focus on the muscle they are training. Like, bicep curls, ONLY use your arm when pulling up and letting down, don't swing your arm up with your body.. only use your arm. That way your muscles will get the most out of it as possible. don't completely lock your joints during your reps, that can injure them. But yea.. what the first guy said.

And then have protein after.

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Google a site.. there are thousands. .First month.... don't kill yourself or over do it. .

First week maybe three times. Mon, Wed, Fri. Compound exercises.. 1. bench press, 2. lat pulls or rows, 3. shoulder presses 4. squats or lunges

2 sets 10-12 reps, (moderate weight for you to determine)

Second week.. same days. you can add arms if you'd like. .curls and tricep kickbacks , pushdowns etc. .Get a good book at the library or Google a site on the internet.. Just take it slow.. Once you get a program or start increasing your weight and reps. .then vary your exercises, reps and rest.. Just experiment with it. .

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