Stand tall holding a dumbbell over your head with both hands, arms straight. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. More From Building Muscle.
If the goal is to build muscle optimally, you should be just fine with that rep range of 6 to 12 per set.
Start with what he said and get your diet figured out and you will "prosper in muscle" much quicker and without the injuries...
I started my new workout 3 weeks ago and have increased the weight I squat by 20kg, just because I started off lighter.
Your palms should be facing out and your grip should be wide to build thickness and width in your back.
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