Diet is going to be 60% of how much muscle you build. You need to buy protein isolate from the health food store and eat 1.5 grams of protein per lb of body weight and the more weight you gain, the more protein you will need to eat.
Further, don't do any exercise which you can do more than 8 reps ever as you want to build size and not endurance muscles and if you can do more than 8 reps, it will be difficult for you to put on the proper size.
chest, six pack, nice biceps, shoulders, and triceps,
chest- bench press, 3 sets 8-12 reps
for six pack- crunches, 3 sets 10-20 reps
biceps- curly bar, dumbell pull- 3 setes 8-12 reps
shoulders- put two dumbells in your hand and lift your shoulder up- 3 sets 8-12 reps
PUSH UPS! 3 sets 8-12 reps.
eat a lot of protein and less fat, go to the gym at leas 3 time a week for 2 hours, RUN its good in the army they don't got weights and most of them get " buff ". if you really want this then you'll want to do it.
You definitely need a professional to start you off. Nobody can readily tell you the right techniques and exercises you should do, nor how you should eat. Although you could extensively research reliable fitness and diet websites, this would take you hours and hours on end to possess any proper information to adequately take into practice. Take the easy and logical route. Save time, energy, and potentially dangerous mistakes. Spare some dimes for a few priceless lessons with a good personal trainer who will take you through all of it, and get you into a good diet and exercise program.
I think it's better first feed up your thin body in order to form a good looking muscles...
Eat foods which have more carbs and protein...
Just take it easy time to time because you're only a thin...
Make sure if you are really ready to go to the GYM...
okay well i don't know if you're interested in running at all, but running will tone your leg muscles incredibly. if you're not interested in running/jogging, you can replace it with bike riding or power walk. the amount of time you run for is up to you and your fitness level determines that.
monday- run, go to gym
tuesday - run
wednesday - run
thursday - run, go to gym
friday - run
saturday - run, go to gym
sunday - rest so that your muscles can repair
when you're at the gym, i recommend -
a warm up on the treadmill (jog about .75 miles)
^ 3 reps of 10 for all
then you can either run on the tred, use the eliptical, or lift some weights
stretch at the end
i really don't know how heavy it should be for you because i don't know how fit you are, but just try different weights, starting small, until you find one challenging on your muscles but you are able to pick up.