Are you kidding? Why don’t you ask us to recite Hamlet for you next time. Seriously, this entire site, all 128 webzines, and 2 paper editions, are devoted to your question. I really wish I could give you the ultimate weightlifting routine that everybody should follow with the precise number of sets, and I also wish I could tell you the golden rule of protein consumption as well… but these things don’t exist. Do me a favor: Buy Ian King’s book, “Get Buffed.” You can go to the Biotest online store and buy it right there. This one book will clear up a lot of confusion for you. In the meantime, start reading the back issues of t-mag, pick a program and get started.