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Also, steroids are out of the question. That's the one thing on here that I don't want to get into, and pray to God that I never do lol. Though for those of you who do use, good for you. It's just not my thing haha.
Post pic of ur current physique, height, weight, past lifting experience, it's hard to give advice without knowing anything. Assuming u r beginner get on a linear program with frequency and volume, some form of full body 5x5 with added accessories is your best bet
Edit: that workout linked above is horrible, do NOT do it. bro split as natty is the least efficient and the slowest way to mass lmao at the shortcut to mass, body part split suits guys on roids more
Here ya go: either do fierce 5x5 or icf 5x5 (I prefer icf)
Echoing sleek here. Most people like body splits because on the surface it sounds good, but letting your muscles of emphasis wait a full week before hitting them again is not ideal frequency.
100% Full Body
Realistically I've been working out since 2002 and "body building" since 2014.
I'm more on the shredded side than bulky side. It looks better in clothes and your face. If you want to be shredded ultimately, diet is the real battle. I like where I'm at and don't desire to get bigger or smaller. Maintenance mode. I most just identify lagging parts and place emphasis on them till it's balanced again
Starting out you need to get the form down first throw your ego aside and really get the mind-muscle connection with easy weight full body workouts. Compound exercises first (squats, deadlifts are a must). Reluctantly putting squats and deadlifts into my routine also made my UPPER BODY bigger since I'm generating more natural HGH. Doing some kind of leg exercise 5x a week is key to keep them working and avoiding soreness from breaking to long.
A typical workout for me is:
.5 mile sprint
10 mins row machine
Dumbell Chest Press 5x10reps
Tricep Pushdown 5x12
Bent over Rows 5x10
Rev Pec Fly 5x10
Calf Raises 5x15
Around the Worlds 4x12
Start off heavy (squat/deadlift/leg press)
Do a favorite upperbody push because I'm gassed from squats (dumbell press, shoulder press, incline press)
Do a pull exercise if i'm feeling my push maxed out
Make my way to finishers (high rep ones that I can do with good form even if i already have a massive pump)
I work out 5 x 90mins a week. If you are willing to consistently invest that you can get crazy natty gains. Knowing what I know now, I would skip the splits initially and get the gainz in about 2 years. First 6 months just getting form down and getting the FEEL of your targeted muscles being activated. Little shit like grip, joint flexion and using different angles is the good stuff to modulate and keep your body guessing, but that comes with experience
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.