watt

Hello, thanks for your replies. I was trying to say that I am not necessarily after building a lot of mass. What I want to achieve might be easier than that. I know it's definitely not easy getting jacked Usually this was my routine: - Tuesday (back): pull-ups, barbell bent-over rows, seated cable rows, deadlifts, dumbbell shrugs - Thursday (shoulders): standing overhead press, lateral dumbbell raises, front dumbbell raises - Saturday (chest): inclined bench press OR declined bench press, flat bench press, chest flies - Sunday (legs): squats, dumbbell stepping lunges, calf raises Sometimes I perform my leg exercises on Saturday along with chest exercises. Or eventually skip it. I might also try new exercises every now and then. My sets are usually a number of 3 (eventually 4 if I need to warm up) and 8-12 reps. I did progress, but I don't know by how much per week or month. I will have to start a journal... Thanks for Starting Strength and StrongLifts, I will take a look!

Hello everyone, I am a skinny guy, 1.79m tall (5.87ft) and weigh 73kg (161p) and I have been going to the gym for like 2 months now. Ideally, I work out 4 times a week, although from time to time it might happen to skip one session. My plan is not to have huge muscle mass, but to be lean instead (like this guy, for instance). I want to achieve this in a natural, healthy way, without supplements and without getting disproportionate muscles. So my question is: what workout plan should I follow? Should I go for compound movements? How should I group the exercises (i.e. Monday - back & legs day, Wednesday - chest & shoulders day etc)? How many series & reps per exercise? Until now I focused on compound movements (deadlifts, squats, pull ups, bent over rows etc) as I heard they are better for strengthening the core and building mass than just doing isolation exercises. I know I have to lower my body fat percentage to get lean so I will probably start jogging 2 times a week besides going to the gym and avoid crappy foods. Anyway, I know I must work hard, but I'm ready for that. I just need a good schedule (or eventually a link to one) from someone who is experienced and start from there. Also, if you had any other advice which can help me in achieving lean muscles, I would really appreciate it. Thanks a lot!