>>82250919
TRAINING:
1.) For muscular growth, the most important things are time under tension and exposure to loads, so, basically, make sure you get full ranges of motion with your exercises and make sure you push yourself as far as you can go while maintaining good form.
2.) Use this program:
https://files.catbox.moe/xqej2t.pdf
It's a VERY good, VERY simple beginner routine without too much volume and he explains a lot of shit really well in it better than I can.
If you want even SIMPLER, but a pure focus on strength instead of muscle gain, Starting Strength is the way to go. Literally just google "Starting Strength Program" and you'll be on your way with that.
At your level, full body routines are going to work just fine, once you get further in and understand form and training better you can experiment with more things like Upper-Lower splits and PPL (not recommended but I actually fucking love it).
3.) MAKE SURE you have good form and make sure you properly brace during bigger compound lifts. Having proper form and range of motion is going to be the best for strength and size gains, even if it's not always the sexiest thing in the world. You can always push hard, but make sure you're safe. If you're unsure of form, look it up.
If you go to a commercial gym they should have lift belts that you can borrow once you get better at bracing and can make use of them.
4.) Stay consistent and DON'T compare yourself to others. Stick to your program, even when you feel discouraged. It'll be months for you to start seeing visible progress, and when plateus hit that's when it's most important to stay the course, even if it seems like other people progress faster than you. If you only do it for a few weeks, or if you slack, you won't be able to break through your current limits.
that's about the basics, watch a bunch of Scooby1961's old videos tho he's really great.
I do hope you take this to heart it won't be easy but I believe in you you slender little angel
