(1) How do I get started?

• https://thefitness.wiki/

(2) Should I bulk, cut, or recomposition?

• https://rippedbody.com/cut-or-bulk/

• Note that recomp only works to a certain degree for some folks: newbies, “lazy” trainees still stuck in newbie gains phase, detrainees (people who haven’t lifted in months/years), and/or overweight/obese people.

(3) Where can I find some good [free] programs?

• Lift Vault via Google Sheets
• BoostCamp App

Recommendations

• a) r/fitness Basic Beginner Program
• b) Greyskull LP, GZCLP, 531 for Beginners, Strong Curves Bootyful Beginnings
• Choose a training route between aesthetics and strength

Aesthetics / Bodybuilding Route

• c) 531 BBB, GZCL Jacked and Tan 2.0, Strong Curves Gluteal Goddess
• d) Mike Israetel 5 Week Hypertrophy Workout Routine, Joe Delaney 5 Day Full Body Split, PHUL, PHAT, Strong Curves Gorgeous Glutes
• e) Mike Israetel 5 Week Hypertrophy Workout Routine, Joe Delaney 5 Day Full Body Split, Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine, SBS Program Bundle - Hypertrophy

Strength / Powerlifting Route

• c) Reddit Metallicadpa 6 Day PPL, TSA 9 Week powerlifting program, BBM The Bridge, Jonnie Candito Linear Program, Ivysaur 4-4-8, SBS / Nuckols 28 Programs
• d) 531, Calgary Barbell 8/16 Week Program, Candito 6 Week Program, Sheiko, SBS Program Bundle - Original / RIR / RTF
• e) Candito 9 Week Squat Program / Advanced Bench Program / Deadlift Program, Sheiko, SBS Program Bundle - Original / RIR / RTF

Maintenance Route

• For anyone who wants to just maintain their strength / hypertrophy routine
• https://www.strongerbyscience.com/training-for-time-poor/

(4) How do I become successful?

• Focus on the fundamentals: consistency, hard work, good diet that fits your goals, plenty of sleep (9 hrs), knowing what programs to use and when to switch, and willing to learn from your mistakes.

(5) Is my brosplit / program good?

• Read the rules. We’re not here to review your custom self-made program.

• If you’re not sure if it’s a good program, you shouldn’t be following it. Follow a vetted program instead from someone reputable (e.g., kinesiology degree, CSCS background, and/or someone with happy clients) and you’ll get great results.

(6) Is my form good? I’m scared of injuries.

• Form is overrated. Younger human bodies can adapt to loads quite well. It’s not as if ‘unoptimal’ technique will directly lead to injuries.

• Lifting has less frequent and less severe injuries than other sports. That means most of the injuries sustained will be minor as long as you’re not doing anything catastrophic way above your skill level way too frequently.

• As long as you’ve picked the right program for your progression level that takes into account your volume worked and you’re not overestimating the amount of weight you can lift for that exercise, you’re unlikely to get hurt. When in doubt, auto-regulate your weights in your workouts if you’re not feeling up to par that the program is demanding that day.

(7) I can’t deadlift (DL) at my gym! What should I do?

• Some options: go to a more serious gym that lets you deadlift or do other deadlift substitutions instead. If you’re not powerlifting, you don’t have to do deadlifts as long as you’re doing some sort of hip hinge exercise to strengthen your lower back.

• Common substitution are Romanian deadlifts (RDLs), good mornings (GMs), hip thrusts, kettlebell swings, hyperextensions / back extensions / GHD raises / reverse hyperextensions, etc. Remember to go light on these and build up.