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Your body adapts to stress. Stress = reps * sets * weights. When it adapts, you'll need more stress to progress. That's why olympic weightlifters do 7 workouts a week with two sessions a day.

Sets & Reps Sets x reps = volume Volume stresses your body, forcing it to adapt (GROW) How much volume do you need to stress your body so it grows? Beginners can't handle volume well, therefore start low: -bodybuilding: 3 sets of 8 -strength/mass: 5 sets of 5 Both equal ~25 reps...

Wooden boards are perfect. Rubber mats are handful to keep the noise down.

The beginner strength training program is almost identique to rippetoe's.

-Olympic Bar -Plates: 200kg / 440lbs is a good start. Different kinds of plates of course. -A power rack Will cost you less than $1000.

Problem is machines don't work your whole body. They isolate. Free weights: strength transfers to sports / daily activities work more muscles in the same time Machines look safer. Until you realize that your body is being forced into a fixed trajectory. Cfr: knee problems on the smith...

While I think milk is great for fast weight gains, I don't use it anymore. Not very healthy in my opinion (food allergies, acne, insulin,...)

Totally agree. Quagmire911 is building a solid base, the better the results as the year goes by. Continue the good work.

Check Carlson's.

Typo's, corrected.

-Get a goal (career, health, sports, money, ...) -Eat healthy -Get some physical activity (like strength training)

Try this beginner strength training program Do 5x5 : 5sets of 5reps.

What kind of supplies do you lack? Do you have a barbell & plates? Or do you just lack a power rack?