Welcome to the world of weightlifting! Compound exercises such as squats, bench presses and deadlifts are very effective for building muscle mass. Be sure to include variations and progressive overload. As far as nutrition is concerned, the first thing you need to do is consume adequate protein, healthy fats and complex carbohydrates. As for supplements, I recommend being cautious and consulting a specialist, but if you are looking for quality products, you can go to http://misterolympia.shop. Remember, safety and proper guidance are key in this journey