On the one hand, basic exercises really work. On the other hand, they operate because there are only 5, and they are difficult to do too much. In fact, the "fitness" variations of basic exercises are no different. http://www.thearticlesdirectory.co.uk/article.php?id=109137
Selecting an activity - it is primarily a matter of personal preference. In fact, there is no evidence that the bench should be done necessarily with the rod, and not in the simulator. In fact - the main thing that you like what you do.
Nutrition for muscle growth https://www.goodreads.com/story/show/366107-health-and-fitness-program?chapter=1
For muscle growth need three things: training with increasing load, adequate nutrition and sufficient time to recover muscles. Moreover, the contribution of training to the final result is not more than 30%, while power provides nearly 50%.
Muscles grow only when the total exceeds the normal caloric intake by 15-20% and the dietary protein is present a sufficient amount (not less than 2 g per kg body weight). Without the required amount of protein in the muscle is not simply a building material.
What supplements are needed for muscle growth? http://laurensebastian.zoints.com/blog/view/DoExercise-somanabolicmusclemaximizer-320945
No need to believe in magic supplements ZMA and various amino acids that one little pill will cover the daily rate of 150 grams of protein. Yes, protein shakes help, but their number is just as important and one portion does not help.