Learn proper form in this easy to use format first, if you have never lifted weights before. Choose an amount of weight that will allow you to do at least 2 sets of 10. People who are aiming to build leaner muscles, rather than muscle mass, may choose to use less weight and do 3 sets of 15 repetitions. After completing a set of repetitions with full range of motion, do a set of half range of motion more quickly. This will work the fast twitch muscles as well as the longer fibers. For example, do arms and shoulders on Monday, legs and abs on Tuesday and chest and back on Wednesday. Never work the same areas 2 days in a row. You should reach muscle exhaustion in those groups when you stop lifting. You will build muscle quickly and get buff faster. Increase in increments of 5 to 10 lbs. (2.2 to 4.5kg). Make sure your body does not sway. Lifting weights without the help of machines can build muscle faster, and it can also be combined with work on weight machines.

TL;DR in Chinese:
从举重机开始练。 练短肌肉纤维和长肌肉纤维。 不同时间练不同的肌群。 练到力竭。 每三周增加一次重量。 知道怎么练了之后，就可以开始练负重器械了。