by Harry Flanigan

Created on: October 26, 2008   Last Updated: October 31, 2008

Want to learn to add muscles, without hiring a trainer, follow these 5 easy steps...

1. Choose the right gym: Before I went to a gym miles away from where was convenient, which was just another excuse not to go! You are much more likely to go if the gym is a shorter distance away as it requires less effort to get there. So always pick a gym that's near to your home, or if you can manage it, a gym that's next to you work.

2. Get the right time: For me, getting up early to hit the gym in the morning was never a possibly as i simply don't have the time, however trying to go during a lunch break is not a good idea either as you don't have enough time to do all the exercises .The perfect time seemed to be straight after work; I got off at six, walked to the gym two streets down and did an hour at the gym. This seemed perfect, as it fitted in perfectly with me life and even if a friend wanted to go out that night I was free to go as i ended my session at 7-7:30!

3. Always do what works the most:

Right so now the location and time is sorted, you need to think about what exercises are best for you to do. Each part of your body will have a perfect exercise to get the most effect on them. For example if you wanted to build up your bicep's and you where doing arm machines for half an hour at a medium weight that would only help so much, you really need to be doing a tough exercise a few times , with multiple sets. Here are my exercise recommendations for the major parts of your body...

Arms- forearms, Shoulders :( Biceps, triceps)

Beginner: Over head press with barbell, Upright row, Barbell curl, Forearm and Reverse Forearm Curls, Dumbbell military, Dumbbell raise, French curl and Behind the neck press with barbell.

Intermediate: Dumbbell kickback, Preacher curl, Front deltoid, Side deltoid raise.

Advanced: T-bar row with barbell, Dumbbell swing, lying side deltoid raise, Good morning, Toe touch, Wrist raise, Wide grip row, Dumbbell fly, Decline bench press, Incline bench press, Parallel dip with weight plate, Dumbbell side bend.

Legs, butt, thighs:

Beginner: Lateral lunge with barbell, Hack squat, Leg curls with ankle weights, Leg extension with ankle weights, Heel raise with dumbbells, Stationary lunge with dumbbells, front squat,

Intermediate: Bench lateral step up with dumbbells, Duck squat with dumbbell, standing kickback with ankle weights

Advanced: Dumbbell power lunge and Leg raise with ankle weights.

Chest, abs and Back:

Beginner: Bench press, Dumbbell fly, Dumbbell swing,

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