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Lift weights at least 10 to 20 minutes a day for 3 days a week or more just don't over do it. Then a couple weeks down the line start lifting heavier and heavier weights.
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Train every other day the length of your workout should preferably;y not exceed 1.5 hours, after that, you may over train your body and hinder progress.
Eat about 0.7-1 gram of protein per pound of body weight.
Consume a meal every few hours. Aim for at least 6 meals a day, don't go more than 3 hours between meals
Include lots of compound exercises, like dead lifts and squats.
The most important thing if you want to build bulk is to do low reps (4-6) for 3-5 sets at the highest weight you can do. This will build size and power although it won't improve ur endurance.
Always have a 1 day gap between weights sessions
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bulk up...
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