The best workouts for your goals.
There are a lot of different workouts out there to claim to do many different things. Some of them are pretty legit, others are BS. In this page i will share with you my favorite workouts and how they are effective.
Building Muscle and Strength.
One workout that I personally love is Mehdi's 5x5 workout. This workout is phenomenal for building muscle and strength. You start out with 5 sets of 5 reps with three exercises. The goal is to work your way up to get the most out of your strength and muscle building. The unique thing about this workout is that it is focused on compound exercises only, which are exercises that use two or more muscle groups in the one movement. Some examples of the workouts that you will be doing in it are Squats, Bench Press, Deadlift, Barbell Row, and Overhead Press. Another great thing about this workout is that it is fast, which means you won't be sitting in the gym for hours. Mehdi has his own website on how he does it, guides on proper form and technique, and lots of other important stuff to help you get strong safely. Here is his website: http://stronglifts.com.
If you want to build quality muscle and real strength, I would stick with his workout. You can do all of these other exercises and get "gym strength," but they won't give you "real strength." Mehdi has a great example of gym strength vs real strength on his website. Now, you may be thinking that if you just do those, you'll not be hitting all of the "important" exercises, such as biceps and abs. Remember the word compound. Your abs are worked on almost all of these exercises, especially squats, deadlifts, and overhead press. You need your abs to stabilize the movement, which will work them by breaking them down, allowing them to build back up. And as for biceps, they are worked on deadlift and barbell row, which will get your arms bigger rather than just doing curls. Also remember that the key to getting big arms is getting your triceps big. Most of these exercises hit your triceps, which will give your arms that bigger, muscular look. Remember to go heavy, for that is what really builds the muscle. Another exercise to consider adding is chin-ups. These will help build your middle and lower lats, also giving you bigger arms! Think about it, you are essentially curling your bodyweight. What's better? Curling the 50 lb dumbbells or curling 180? It's the same movement, targeting the biceps the same way. It's also easier on your wrists and tendons.
Losing weight and burning fat.
There are many ways to lose weight. But what your primary focus should be on is burning fat, and the best way to burn fat is cardio. The thing that most people associate cardio with is running on the treadmill or just a nice jog outside. Sure, these things can help you lose weight, but not as effectively as other things. My personal favorite for losing fat is HIIT, or High Intensity Interval Training. What does HIIT do? How do I do HIIT? Well, HIIT is a series of exercises where you would push yourself at 100% for 1 minute, then rest for a short period of time, and go again. Continue to do this for about 10 minutes. This keeps your heart rate up and active and burns more fat in a shorter period of time and keeps burning hours after. They also have a setting for this on most treadmills labeled Intervals, which is also good too. An example workout would be Sprint for 1 minute, then walk for 30 seconds to 1 minute. You would do this for about a 10-20 minute period. Simple right? The best part about it is it's also efficient and some studies show that you continue to burn calories even after you're done working out! Check out the sub tab to see an example workout for HIIT!