Looking for direction

spartan1

ok
I am 6'1, and now about 13.5 stone down from 14.5 in only the summer and have been 16 stone only 2 or 3 years ago, anyway , weight is not my issue, it fluctuates.

What I want to do is put on muscle, shoulders, biceps, chest. And from what messin around I have done in the gym at different stages my body responds fairly well to weights.

can somebody tell me how much I should be lifting, maybe a few exercises that have worked for them, when I mean how much I mean ......start by doing 25kg bicep curls at reps of 5, but when do I move to 30kg ? is it when my reps hit 8 or 10 ? I want to build muscle here not tone, or bla. I have been looking at

http://www.coopersguns.com/videos/exercise-encyclopedia/

seems to be pretty good but I would like some direction in the sense,

for your shoulders do these 2 exercises,for you biceps do these 2 exercises etc

any help appreciated

squod

Have seen any of the starting strenght websites.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

Would this suit?

BossArky

spartan1 wrote: »

What I want to do is put on muscle, shoulders, biceps, chest. And from what messin around I have done in the gym at different stages my body responds fairly well to weights.

can somebody tell me how much I should be lifting, maybe a few exercises that have worked for them,

Shoulders:
Military press, dumbbell press, press ups, bent over row, one arm row

Biceps
Chin ups, pull ups, barbell curls, squats (to start a hormone response which will make you grow all over) + curls (barbell, dumbbell, etc)

Chest
Bench Press, dips, press ups


If you want to grow all over then include squat, deadlift, bench, military, chins/pull ups and some kind of row.