>>19646531EVERYONE WHO RESPONDED TO THIS IS FUCKING WRONG EXCEPT ME AND ALSO A STUPID FAGGOT
When you go to the gym for the first time not all of your muscle fibers actually trigger during a lift. You have to work out for a small period of time to 'teach' your muscle to give it 100% of their activation.
This is where "farmer's strength" or "country strong" come from - these dudes don't have big muscles but all that manual labor has given them the ability to use 100% of what they've got (they also do have decent muscle mass, but anybody who has actually hung out with a farmer will know this dudes are WAAAAAAY stronger than they look).
After the first month or two your muscles will finally all be working at near max capacity and THEN You start to see gains.
Step 0: go to gym for first time
step 1: see all of your lifts go up by like 40% after 30-90 days (because you are increasing muscle activation)
step 2: after 90 days your progress in terms of lift numbers slows way down, but your actual muscle growth begins (you weren't really growing muscle before, just teaching your muscle fibers to fire)
step 3: lift heavy and make slow and steady progress, good sleep, reasonable food
step 4: go back to step three except make the numbers BIGGER
So now that you have spent a month at a gym actually teaching yourself to use what you have got, time to start increasing VOLUME to cause sufficient stimulus for growth. Your routine is 30 mins every other day.
UPPER BODY
day off
LOWER BODY
day off
REPEAT x INFINITY
