Eat a ton, lift heavy weight (weight you can only do around 6 reps of, for example) and get good sleep. The rest is details. I like barbell bench press and lat pull downs (well actually dumbbell rows but for novice I prefer lat pull downs) as the two most important exercises for novice upper body, followed by a form of shoulder press and then bicep curls and tricep exercises (extensions or skullcrushers). Don't get too bogged down with what exercises/what routine etc. though, focus on the first sentence I said: Eat a ton, lift heavy weight, and sleep.

Thanks for the replys. As for leg muscle mass, I would like to but I don't see how you can do that without ruining the knee joints

Thanks for the replys. As for leg muscle mass, I would like to but I don't see how you can do that without ruining the knee joints

Thanks for the replys. As for leg muscle mass, I would like to but I don't see how you can do that without ruining the knee joints

Ok so I have been researching the correct way to do squats and I tried them out last night without any weights.

I was expecting there to be a lot more stress on the knee joints which Im very wary about as I have a standing up all day job which leaves them feeling destroyed at the end of the shift.

But I did the method correctly and there was no stress which I was pleasantly surprised with. Legs are pretty tires as I never done them before and I was was quite surprised to notice it most in some of the back muscles.

So how much progress can you make for leg muscle without using weights before you should add a little extra weight?