BASICS:::dead lift, power clean, bench press, squat. DO these for 3x a week and you will be massive in no time...........if u dont have access to a gym u can always do pushups situps pullups curl ups.. jump rope is real good too
PPL ANSWER MINE PLEASE
http://answers.yahoo.com/question/indexqid=20120308175607AAxobKp
參考: i am 6'1 and 226lbs of pure muscle