The most effective way to build muscles is through weight training. The best exercises train large muscle groups -- you can build muscle faster, for example, by exercising your chest than by exercising your forearms. It is important to warm up with 10 minutes of light exercise before lifting heavy weights so that you don't injure yourself.
Barbell Bench Press
The barbell bench press works out the chest and arms. It is best performed with a spotter, considering the consequences if you are unable to lift the barbell off of your chest. Sit on the weight bench and lay back, with the barbell at eye level. Grasp the bar about shoulder width apart, with palms facing forward. Have your spotter help you lift the barbell off the rack. Lower it slowly until it touches your chest above nipple level, pause, lift it until your elbows are fully extended, pause and repeat until you can perform no more repetitions. Have your spotter help you complete the last repetition and place the barbell back on its stand.
Barbell Deadlift
The barbell deadlift exercises the back, butt, hips and legs. You should be able to use a heavier weight with this exercise than with any other exercise except squats. Place the barbell in front of you, and stand with your feet a little more than shoulder width apart and the balls of your feet under the bar. Squat down and grasp the bar with one palm facing forward and one palm facing you, with your hands a bit further apart than your knees. Face forward and look at the wall. Stand up slowly with the barbell held close to your body. Lower and repeat until you are exhausted. Do not hold your breath while lifting, because this can cause a dangerous spike in blood pressure.
Barbell Curl
The barbell curl exercises your arms and shoulders. Grasp the barbell with your hands shoulder-width apart and your palms facing outward. Stand up, pause and slowly pull the barbell up to your shoulders by bending your elbows. Pause, slowly lower the barbell until your elbows almost lock, pause and repeat as many times as you can.
Barbell High Back Squat
The barbell high back squat exercises the same muscles as the deadlift. It is best to use a frame that holds the barbell in place along its path, so that you don't lose your balance and fall backward during the exercise. Otherwise, use a spotter. At starting position, the barbell should be positioned across the top of your shoulders, behind your head. Your feet should be shoulder-width apart. Grip the bar with your elbows bent, your palms facing forward and your hands slightly wider than shoulder-width apart. Bend your knees and lower the weight until your thighs are parallel with the floor, pause, raise the barbell until your knees almost lock, and repeat as many times as you can. Keep your eyes facing the wall during the entire lift, and don't hold your breath.
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