Starting strength. Spend a year getting a solid base before body building. Eat big. Sleep lots. This is a lifestyle not a fucking hobby.

In my opinion man. Just get to the gym. Find something on the internet for beginners so you don’t fatigue and injure your muscles that have no muscle memory from never working out. Going straight into a strong lift program will likely injure you and cause you to stop going to the gym again. Get to the gym, get on a beginner program, see results, get addicted.

Edit: I have had very positive results with HIIT work out regime. You burn fat like another fucker all while building muscle.

Do SL or a variant with hypertrophy arms exercises (but keep it simple).

Most importantly, don't squat/bench/dead once a week only because you wouldn't be making the most out of your novice period and the fast recovery it offers.

Also, don't be afraid to eat in surplus, you'll get huge fast. Don't make my mistake of training with 1700 calories a day.

Depends how often you will go.

If you go 5 days a week: you could do something like. This is an idea

Day 1: Chest Day 2: Legs Day 3: Arms Day 4: Back Day 5: Shoulders

Do bench. Do deadlift and defiantly squat.

Always warm up with light weights, I for example warm up with 2-3 sets of very light then i take 4th set little heavier but not 50% of my max. Only focusing on strict form and squeezing the muscle.

For some high reps works better for arms, for some heavier works better. Just start of with 12-15 reps. 4-5 sets. On all workouts. By that i mean not only on arms but also on chest, back etc.

Then after 4-5 weeks switch things up and do different routine, less reps more sets or vice versa.

Sources: Knowledge and decent strong.

I think you should do the stronglifts exercises, but 8 to 10 reps for 4 sets to get your muscles used to working hard, and replace the bent over row with pulldowns and seated rows to avoid injury. The Deadlift and squat are essential for getting muscle along your spine and pelvis.

You can go really light with the weight. Like, benching and squatting and DLing the bar alone if you must. It's important to get your entire body used to actually bearing weight, which isolation won't do as well.

Also throw in rear delt exercises! Very important.

StrongLifts 5x5 for your program. You only have to learn 5 exercises total. Read starting strength 3rd ed. For form. It’s fantastically detailed and important to get your head wrapped around it. Watch mark rippetoe form videos on YouTube for more form work. Form is critical. I practiced the motions at home and when I could to help follow up on my reading and watching.

You’re stronger than you think you are. You can handle the bar at a minimum. Then you keep adapting and putting on more weight to the bar.

Eat like a horse, track your calories. You’re standing in front of the gains opportunity you’ll ever have. Eat big to get big.

StrongLifts has an app. Worth the $10 to me. MyFitnessPal for your calories tracking. Now it’s up to you to execute.

I’m graduating from StrongLifts tomorrow after ~8 months. My squat is 300, my DL is 295, my bench is 140. Bench is low, had some issues getting form correct and hurt my shoulder once. I’ve deloaded it a few times getting it dialed in.

I’ve been teaching sl to a buddy for 3 weeks now. He started at 65 on the squat and passed 100 last week. It’s enjoyable to watch him put on more weight and see him getting form dialed in.

I added dumbbell bicep curls to bench day. I recommend adding pull-ups to deadlift day before you deadlift.

Shorter guys have a benefit here. 5lbs on your frame is more noticeable than 5lbs on my 5-10 frame

Definitely check Alan Thrall on Youtube

I started SL November 1st it truly works honestly. I’ve noticed my quads and shoulders getting a lot bigger. I only started with the bar and bare minimum weights the app suggests.

Watch videos on form and take your time cause it will get heavy.

Youtube: athleanx, alan thrall, fitnessfaqs, calisthenicsmovement

Focus on compound lifts (google compound vs isolation lifts) and learn as much as possible from the sources listed above.

It's better that you're very strong with no size than to have size but no real strength. Focus on building strength first. Take the next 2 years to do that.

That doesn't make sense you don't know enough about the situation to know if I make gains or not.

Join me at r/nSuns

Pm me for questions and programming suggestions/ help

Starting Strength will teach you basic movements and nothing more for what an untrained body can actually handle and benefit from, SL5x5 will make you look like a trex.

Feel free to ask about diet advice as well.

For reference I play college lacrosse and do powerlifting

Try this for a month or two, injury-free, home-friendly.

Rofl @ everyone who's suggesting a split for a complete beginner. Why should he hit a muscle (group) just once a week when he can't even hit/feel his muscle(s) yet? Also, don't focus too much on the 3 basic exercises in the beginning (deadlift, bench press, squads), as your results will most likely be slower/unsatisfying than with a machine workout.

Machines are your friend, right now and even later when you're more experienced because they literally give the correct movement. Train your entire body 3x a week (Monday, Wednesday, Friday). Exercises you want to do:

Chest Press, Lat Pulldowns, Machine/Cable Rows, Leg Press (90° in the beginning), Back Extensions, Crunches, Triceps Pushdowns and Biceps Curls. All of them for 3 sets and 8-12 reps.

Don't forget to eat enough of course.