I really don't understand this system, I am new and trying to figure out how this works. I want to get bigger and buff body wise! Any suggestions? I'm already fit and tone...HELP!
You can use weightlifting programs you can find in this app for your workout. When you have done enough of these you will see what works best for you. Know that it takes time to build muscles.
During a workout you break down muscle tissue, so more important than the workout is your rest and food! Make sure you get enough rest (36~48 hours for each muscle group you trained) and eat enough so your body can rebuild your muscles. You should eat about 300~500 calories more than your body needs to get through the day. Also take enough proteins (about 2 grams/kilo bodyweight).