[quote]OK. Do you have any experience weight-training? Have you done any sort of training? How old are you, what's your height, weight, and BMI?[/quote]
1. I have a little
2. A little
3. 16, 6'2, 180, I dunno
Go to a gym. When you weight-train, use the max you can while maintaining proper form. Never swing the weights to get them up. Isolate the muscle groups. For workout plans/exercises and info, go to bodybuilding.com