Rusty Moore - Tips To Build Muscles

Dumbbell arm curls are probably the most effective way to improve strength in your biceps. As with all exercises, build muscle by steadily increasing the weight you lift.
Rusty Moore author of Visual Impact Muscle Building

Do individual arm curls with dumbbells. Sit down on a bench and grab onto a dumbbell on the ground, with your hand in between your thighs. Using your thigh as a fulcrum, lift the dumbbell all the way to the upper chest by curling your arm upward. Switch to the opposite hand and repeat. 3 x 8.
Do arm curls on a weighted bar. Standing up, grab hold of a weighted bar with both hands. Let the arms extend all the way down to the thighs. Using only your arms, lift the weight up to your chest by curling your arms upward. 3 x 8.

Do pull-ups. Jump onto or grab hold of a horizontal bar that is comfortably taller than you. Lift your legs back so that you are hanging from the bar. With your hands shoulder-width apart, and your palms facing toward you, lift your chin up to the bar using only your arms. 2 x 8.

4Work your quads and hamstrings with squats. Squats are the go-to exercise for building muscle in your legs. Here are three different kinds of squats that will work different parts of your leg muscles.
Do standard squats with a weighted bar. Place enough weight on a 45 lb bar and rack it so that it's a little lower than shoulder-height. Duck under the bar and come up so that the bar fits comfortably between your shoulder blades. Your knees should be slightly bent. Lift the bar up off the rack and move backwards one step. Your legs should be slightly wider than shoulder-length.

Slowly bring the weight down by bending your knees. Keep your hips under the bar.
Arch your back slightly but keep your torso erect.

Bring your butt down as far as you can, keeping the tension on the leg muscles.
Exhale deeply and use your legs and hips, not your back, to lift out of the squat. 3 x 10.