I just signed up for a gym, nothing fancy.
I checked YT, Google, etc. and everyone makes it look like I have to titrate chemicals, solve calculus, plot graphs, and design rockets to workout correctly.
I went to my gym and saw really jacked people. I live in a poor town and many of these jacked people are probably semi-literate and are high school drop outs so I don't think they followed any workout guru or have any insider knowledge.
Still, I have just started and want to get fit. From head to toe. From my neck to my calves.
Which split to follow? What exercises to do? Why do I have to substitute/change phases and not just do the same exercises and up the weights until I max them out?
Again, I am new, so don't act snobby.

>>76367054 (OP)
Didn't read
Work out 3x a week w a basic PPL scheme
Find your manageable weight range, go to fail for 4-5 sets
Watch muscle group videos, form videos, watch how people lift
Hit your protein macros, aim for about what your lean body weight is plus 50gram, minimal carbs, low to med good fats
Get lots of sun
You're gonna need at least a few years of dedication to get noticeably much bigger depending on your genetics

Really it's just work out hard as fuck, eat well and good, sleep like a baby for recovery because sleep is the muscles rebuilding.
Hope this helps ya fucking newfag bitch

>>76367054 (OP)
This and eat a lot of protein. Specifics don't matter as much as grifters will claim but this is a simple program that will keep you trying hard which is most important.

>>76367054 (OP)
Honestly the best part of working out as a beginner is everything works. Just don't injure yourself. It's okay to take more than one rest day if your muscle hurts when you use it. If it hurts, it's still getting stronger. Don't ruin it.
Eat a shitton of protein. Protein shakes are some of the best sources of protein, but they lack lots of other nutrition so still eat full meals. Protein shakes can easily fill in the gaps though.
Dumbbells are your friend, and cable machines work too.
Hell, use ChatGPT. Tell it what kind of gym you're at, tell it you want a 3 day lifting program, what equipment there is (but dumbbells are your friend solo).
Just have at it. You're going to think you look like a bitch with 20 and 25lb dumbbells when they have 50 pound ones right there. But don't hurt yourself. That fucking sucks.
Focus on slow, controlled lifts and lowers.
>>76367091
And also basically this
Basic bitch programs get you lifting and by the time they aren't optimized, you already know what you want out of lifting and will gravitate towards that.
It's really simple.
Eat lots of protein. Like genuinely lots of protein. Eat a pound of MEAT for every 100 pounds you weigh. Or 1g protein for every pound you weigh.
CHEESE is also an excellent fucking protein.
GRIND YOU TWO TABLESPOONS OF CHIA SEEDS TO PUT IN A PROTEIN SHAKE.
HELLA FIBER, HELLA NUTRIENTS.
And I will shill psyllium husk in your protein shake too so you have a healthy mix of soluble and insoluble fiber.
I swear to god your shits will feel so good.
And drink yer water and get yer sleep
hella important

>>76367054 (OP)
1. Read
2. The
3. Fucking
4. ...
5. Enjoy summer 2026

>>76367054 (OP)
never skip genetics day

Good thread.

PEDS and injections. Natty lifting is a meme.

>>76367337

>>76367345
I'm curling 1 pl8 after a year of lifting
Lower your tone

https://m.youtube.com/watch?v=OO8ZnChWyck
All you need to know.

>>76367054 (OP)
Just hut bench mainly for upper, dels and back as needed, between 2 push sets is abou maintenance. Legs 1x/wk plus or minus 1x wk 1x 2wks. Qrms 2x/wk hard if. Fuckin tris more delts more throughout the month.

>>76367054 (OP)
Dont know, im eating super clean, only my 3 normal meals, no snacks, the fat is going away and i can already see my muscles but my gods they are so fucking small i hate this