Weightlifting is easy. It's so easy that all sorts of misguided people can do all manner of stupid things and still make reasonable progress. * Consistency: 3

Weightlifting is easy. It's so easy that all sorts of misguided people can do all manner of stupid things and still make reasonable progress. * Consistency: 3 to 5 times a week, every week, with periodic deloads (once every month or two, give yourself an easy week where you cut the weight in half or so). * Intensity: you want to challenge yourself, but not overdo it such that it's hard to recover. Part of learning means you have to push to find your limits, but overall you shouldn't be going nuts until you're more of an advanced lifter. * Movements: the core of lifting weights consists of the Squat, Deadlift, Benchpress, and Overhead Press. Any reasonable program will make good use of these movements. Add in accessory work as you like: rows, pull/chin-ups, arm work, ab work, etc. * Diet: Sufficient calories and protein to support muscle growth. ~0.6g/lbs. of body weight is a reasonable protein target. You can count calories, but use the scale as the real test of whether you're hitting your calorie goal. If you want to get bigger, the scale better be moving up. Want a program? Check out Jim Wendler's 5/3/1