If you are just starting building muscle I would recommend lifting 10-15 pounds in each arm. First off you will need a set of dumbbells and protein powder that you can buy at your local Wal-Mart for low prices.
Once you have those items, start by taking 3 protein shakes each day, for example take the first shake at 12:00 and right after you take the shake do this lift with the dumbbells.
Right after you are done doing 1 rep of 20 which means 10 in each arm. Do 1 rep of 10 of the dumbbell press exercise. You can see a picture below if your not familiar of the exercise.
Okay after you are finished doing 1 rep of this exercise, Repeat the first exercise and the second exercise three more times if you're just starting. If you have been lifting for about 1 year or longer do the exercises four to five more times.
Okay if you want to build much more stamina what I would recommend is instead of buying a fancy machine that would cost you $1000 to $2500 just run around your block 5-6 times every day.
Tips:
- Make sure to take protein shakes 3 times daily or muscle will take longer to build.
- When you want to give up DON'T just keep on going.
- Work hard because the harder you work the better shape you will be.
Good Luck.
