>>212484333
General rule for reps:
>5x3 for strength.
>8x3 for strength+hypertrophy.
>12x3 for hypertrophy.

You should start with building strength, and after you've built a solid foundation, you can begin to pivot towards hypertrophy.

And yes, squat with weight. Begin with the bar and add little by little. Add 5lbs every week. Go on youtube and learn proper form. If you're retarded and do it wrong you can nuke your back for the rest of your life.

And you do monday, wednesday, friday. Don't be retarded and burn yourself out like the vast majority of beginners. Rest is just as important as lifting

>>212484333
General rule for reps:
>5x3 for strength.
>8x3 for strength+hypertrophy.
>12x3 for hypertrophy.

You should start with building strength, and after you've built a solid foundation, you can begin to pivot towards hypertrophy.

And yes, squat with weight. Begin with the bar and add little by little. Add 5lbs every week. Go on youtube and learn proper form. If you're retarded and do it wrong you can nuke your back for the rest of your life.

And you do monday, wednesday, friday. Don't be retarded and burn yourself out like the vast majority of beginners. Rest is just as important as lifting

>>212484333
General rule for reps:
>5x3 for strength.
>8x3 for strength+hypertrophy.
>12x3 for hypertrophy.

You should start with building strength, and after you've built a solid foundation, you can begin to pivot towards hypertrophy.

And yes, squat with weight. Begin with the bar and add little by little. Add 5lbs every week. Go on youtube and learn proper form. If you're retarded and do it wrong you can nuke your back for the rest of your life.

And you do monday, wednesday, friday. Don't be retarded and burn yourself out like the vast majority of beginners. Rest is just as important as lifting

>>211978212
I've dislocated both my knees so I can't do squats or any heavy lifts using my legs because the odds of it happening again is very big, and if it happens while I squat heavy I will die. Doomed to have chicken legs