Men have the advantage of a natural supply of testosterone to build muscle; that comes in handy to increase muscle strength, size and definition. Resistance training is the most effective way to build muscle, as you can target all the muscle groups specifically. The Mayo Clinic states that using both free weights and weight machines can improve muscular conditioning.
Start with Two Weekly Sessions
Follow the basic guidelines set out by the American College of Sports Medicine by starting with two weekly resistance training sessions of 8 to 12 different exercises. Always divide your workouts into upper and lower body. For example, work your chest and back on Mondays and your legs and abs on Thursdays. You might do cardio or sports on other days. Every time you lift weights, you create microtears in the muscle fibers that have to repair: this is how muscles grow larger and stronger. Bodybuilders split workouts this way to develop size and heft more efficiently. Were you to train all your muscle groups daily, you wouldn't get the necessary rest to gain muscle mass.
Use Correct Form
Use proper form in every exercise to protect your neck, lower back and joints. When you lift a weight while standing, keep your head and chest tall and draw your lower abs in towards your lower back. Do the same when you're sitting on a bench, or when you're in a weight machine. When you're lying on a bench, engage your lower abs but don't flatten the small of your back to the bench.
Keep a Workout Log
Keep a written record of your workouts and your "stats." Depending on your goals, list your starting weight and body fat percentage, and use a tape measure to measure the girth of your biceps, chest, forearm, waist, hips, quadriceps and calf muscles. Three or four months later, take your measurements again. You can measure your body fat by using an inexpensive fat caliper that can be purchased online. It will come with a table of ages and body fat levels. For every workout, list your reps, sets and exertion level. Six months later, you'll be able to see your progress.
Work Antagonistic Muscles
Work opposing muscles in every workout; beginners can do 8 to 12 reps for one to three sets. For example, for an upper body session, work the biceps and triceps, or front and back arm muscles; and the pectoralis major of the chest, as well as the latissimus, trapezius and rhomboids of the back. Doing so will give you symmetry and help prevent injuries from muscle imbalances.
Gradually Add More Weights
Do two weekly sessions consistently for at least two months before adding more weights. At three months, add a third weekly session. At six months, depending on your progress, add a fourth, shorter weekly session that's comprised of a circuit ending with one advanced lifting technique. For example, warm up for 10 minutes with walking, jogging, jumping rope or walking stairs. Then do a short circuit of up to eight different exercises and end with a drop set, or bodyweight exercise. Pushups, pullups or walking lunges are good bodyweight exercises. The idea is, after building a foundation for six months of three weekly sessions, adding one more will help reduce your body fat and create definition.
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