have some vcards!

@Kevin

Fuck this body type shit in regards to training

Bad advice.

You'll get better results and less frustration when you embrace your body type.

If you're mainly an ectomorph and try your ass off to get huge, you're going to have a bad time. However, you can get shredded with a visible 6-pack easily.

Conversely, I am a meso-endomorph. Getting and maintaining a 6-pack is extremely difficult, to the point that it isn't worth it for me. However, I add muscle relatively easily.

SQUAT HEAVY. 3x week....

...Squat is the best lift.

This part is true, though I might keep it to once or twice per week. Your legs take a long time to recover if you're hitting them hard.

@FrancoAP - read up on the three somatotypes. Most people are some combination of two of the three. Arnold was writing about this back in the 1970s when he published his Encyclopedia of Modern Bodybuilding.

The most important thing is to get moving and watch what you eat.

@FrancoAP instead of asking what your goal should be, try thinking about it for a bit first.

When it comes to programming weight training you have three choices as i see it.

1. Strength focused. Low rep ranges (1-4r/set), high load (80%+ of 1rm).

You'll primarily get stronger, and bigger secondarily (given proper dieting).

1. Hypertrophy focused. Higher rep ranges (5-30r/set), lower loads (30%-80% of 1rm)

You'll get bigger/"aesthetic" faster. You'll get stronger too but slower than #1.

1. Mix/focusing on neither. Doing the big lifts at 5x3 and similar.

You'll stay inbetween the two and have slower but more evenly distributed progression.

I think a lot of guys will want to have tried the strength focused approach for a period of time. It's fun.

If you dont feel that way i'd stick to a hypertrophy oriented program.

@FrancoAP

Happy to help. When I got my certification I never had the intention of doing professional training. I'm an old retired soldier who works with old retired soldiers and wanted the knowledge. None of us are training to be on a stage or a D-1 field: it's all about being as fit, healthy, and mobile as we can be given our ages and medical histories.

I spend a couple of hours a day training, and it shows, but my schedule allows that. Yours may not. That's the kind of information that matters when it comes to crafting a training plan, along with what sort of equipment you can access, and the particulars of your body.

There is no special lift or easy formula that works for everyone, although there are some things that work well for most people. When I have worked with people I know to develop a plan, I typically want to spend a couple of hours doing an in-depth, individual assessment that I use to start from. It's pointless (and may well be counterproductive) to just start overdosing on one thing before you know precisely what you need to fix first. That's a pretty good way to make your body even more unbalanced.

You need to straighten your body before you worry about strengthening your body.

Obviously I can't perform an in-person assessment, but I can give you a plan that will be start you off right. Eventually you'll have to work with someone who knows his stuff in person, but that's not critical yet.