Before you wish to start getting lean or defining your body you should first make sure you have plenty of muscle. There are many things that will help you build this solid foundation. Sometimes people say that nutrition is 50% and training is 50% in order to get that body you always wanted. This is simply not true. Training is 100%, Nutrition is 100% and every other related aspect is also 100%. In bodybuilding you only get out what you put in and if you want a 50% return on your efforts then train at 50%, eat good only 50% of the time and thats exactly what you will get. Give it your all and watch the results quicker than you ever thought possible If you wish to get big then you should build a solid foundation of muscle at first. To do this you must use all the basic compound movements. These are the ones that help your natural testosterone levels rise much higher than isolation movements. The compound movements are: BENCH PRESS Primary Muscles: Secondary Muscles: Delts, Triceps Best Rep Range: Between 8 & 10 (occasionally doing 6) Lay on the bench and grip the bar with a grip slightly wider than shoulder width. Make sure you keep your body flat against the bench and under no circumstances should you arch your back. When you lift you should do it in a slow and controlled manner and never use a weight that you can't handle. Lower the bar down to your chest and once there slowly press the bar back up to the starting position. The one mistake most beginners make with this excercise and for that fact many others as well is that they hold their breath. DO NOT HOLD YOUR BREATH! DEADLIFT Primary Muscles: Lower Back Secondary Muscles: Biceps. Delts, Glutes, Hamstrings, Lats,  Quads, Traps Best Rep Range: Between 8 & 10 Stand about shoulder width apart and grasp the bar, roughly at the same position of where your feet are below the bar, with palms facing down. Bend at the knees slowly lowering your glutes while keeping your chest out, and your back straight, when you have lowered to the point that your thighs are just above parallel to the floor   you are ready to begin this excercise. Do not look down but look forward making sure that your head is kept pointed forward at all times. Slowly begin to straighten your legs while keeping the same posture as described before (back straight, arms straight, face not pointing down at the floor) Pull to a point that you are standing upright still with your arms and back straight and chest pointed out. Once you are in this position slowly start to lower the bar to the starting position. SHOULDER PRESS Primary Muscles: Chest, Delts Secondary Muscles: Traps, Triceps Best Rep Range: Between 10 & 12 (occasionally 8) Sit on a bench that supports your back. You should grip the bar with a width just wider than shoulder length apart. The bar should start off at your chest and you should slowly begin to rasie the bar in a controlled effort so that is ends up over head with your arms locked out (some people prefer not to lock there elbows as they feel it allows the muscle to work more and none of the weight is taken off the muscle and placed onto the joints and thus casuing them stress). Always make sure that you keep your elbows behind your hands.Try to feel your shoulders working. Slowly lower the bar to the starting position. This excercise can also be done standing up but is slightly more dangerous for the back done this way. SQUAT Primary Muscles: Glutes, Quads Secondary Muscles: Abdominals, Delts, Hamstrings, Traps Best Rep Range: Between 12 & 15 (occasionally 8) Stand with your feet just wider than shoulder width apart. Have the bar across your shoulders while holding it securely in your hands. Keep your head pointing forward at all times but never point your head down.Slowly start to lower keeping your back straight until your thighs are parallel to the floor. Once at that position slowly push back until your knees are locked out and you are standing straight (as with the shoulder press some people prefer not to lock out there knees so not as much stress is placed on the joints) This is a very difficult excercise for people who have not done it before and should be experimented with at first. It would be a good idea to use just the bar with no weight on at first until you are used to what you should be doing. Even with no weight at first it can place a lot of weight on the muscles. Remember you are still lifting your own bodyweight.