>>135050
Train with free weights at moderate intensity and try to get in plenty of compounds. Gradually add small amounts of weight every two weeks. This will help build stabilizer muscles, which are crucial to good form, and to avoid injury. Hit all the muscle groups at least once a week.
>>135063
Or you can do this. It's definitely easier and is basically required reading if you want to enter the professional world. If you're old and don't care about having kids, why not?