A real question from r/gainit that deserves a real answer. Not generic advice — specific steps.
So I am 17 years old, I casually lifted weights a year or two ago with my brother. I basically just followed his routine. His splits were Chest-Tri, Back-Bi, Shoulders-Legs. Anyways, he's the source of my foundation. I started lifting weights again about 2 weeks ago. I lift with my friend who learned from another one of our friends, and our splits are the same as my brothers. My friend gained some mass fairly quickly doing the same routine he does now and it goes as follows. Back/Bi Day: -Lat Pulldown -Cable pull -Dumbbell bent over row -some curls (hammers or preachers) -bent over rows (Come to think of it, a lot of what we do is very repetitive.) Chest/Tri Day: -Bench or Dumbbell Press -incline or decline bench or dumbbell -tricep extensions -assisted dips -skullcrushers -chest fly...
Compound lifts are more important for beginners than isolation exercises. Focus on mastering basic movements like squats and deadlifts first to build a strong foundation.
I can totally relate to feeling overwhelmed by all the fitness information out there when you're just starting out. It's enough to make anyone want to throw in the towel before even beginning. The good news is, keeping it simple in the early stages is actually the best approach. The core issue is that beginner exercisers often get caught up in trying to do "all the things" right away - the latest workout fads, a million different exercises, and strict diet protocols. This approach is a recipe for burnout and discouragement. What you really need is a solid foundation to build from. The key is to focus on the fundamentals - compound lifts like squats, deadlifts, and presses. These movements engage multiple muscle groups at once, which is efficient and effective for building overall strength and muscle. Isolation exercises can come later, once you've got that foundation in place. Start by mastering those basic compound lifts, even if you're lifting light weights. The Momentum Phase Strategy in our guide is perfect for this - just hit those key lifts 2-3 times per week for the first 10 days. Track your progress, and you'll start to see steady improvements. Once you've built that momentum, you can layer in some isolation work. Getting the basics down first will set you up for long-term success. No need to overcomplicate things or try to do it all at once. Stay consistent with those core compound movements, and you'll be well on your way to becoming a confident, capable exerciser.
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