Important tips on how to build muscles
Do front squats with a weighted bar. Rack a weighted bar at just-below shoulder-level. Come up to the bar from the front, positioning the bar on the front shoulders. Cross your arms over onto the bar and walk it out. Keeping your back straight, bend your legs into a squat, with your hips under the bar
Do Belgian squats with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it’s parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Explode upward. 3 x 8. Repeat using opposite leg.
5Target your abdominal muscles with crunches and core exercise. Your abs define the muscles on your stomach, giving you that chiseled 6-pack look. There are a variety of exercises that work out your abdominals. Here are couples.
http://www.muscleseek.com/are-you-serious-to-bulk-up-your-muscles/
Do standard/oblique crunches. Lie down on a mat and position both arms behind your head without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the small of your back into the ground, slowly roll your shoulders off the ground only a couple of inches (not all the way to your feet). Don’t use your momentum to help you up; use slow, regulated movements.
For oblique crunches, tilt your torso to one side as you lift your shoulders off the ground. Alternate sides after each crunch
Do planks to work the abs and the core. Lie face-down on the floor. Lift yourself up so that your body is still parallel to the floor, with your forearms (flat on the floor) and your toes supporting your weight. Keep your body straight and hold your position for as long as possible.
http://www.muscleseek.com/what-to-eat-to-build-muscles-best-muscle-building-diet-plan/