If exercise could be distilled into a pill, it would be the best drug in the world.

But to accomplish your weight-training goals you must consistent. Slow is smooth, and smooth is fast. Do this well and your life will change. You will feel better, look better, and even think better.

Below is an evolving public list of tips, lessons, and resources. If you can improve upon this page please submit a rival. I suggest keeping this short and accessible with links to more detailed pages/resources.

1. Consistence is key! It will take time to see visible improvements.
   1. Take selfies every two weeks to track progress.
2. Do NOT constantly change up exercises. Your body adapts via path of least resistance. For the first two weeks or so, the path of least resistance is to rewire the neural circuitry. You do not actually start building muscle until AFTER that process has completed. Thus you want a core set of exercises that you consistently perform.
   1. The idea “change up exercises to trick the body to build muscle” is 100% wrong.
3. Your body’s muscles are an interconnected system. You want to workout all large muscle groups.
   1. Your back, chest, and abs are especially important as they connect to everything else.
   2. Compound movements make sure to work out the entire system. There is some evidence that isolated movements of a muscle will grow that specific muscle faster, however this can also lead to unhealthy imbalances. I suggest compound movements, but there is healthy debate here.
   3. Don’t skip legs!
4. Mind-Muscle connection is a thing. The more you can isolate, flex, and feel your muscles the faster you will be able to grow them.
5. At the beginning, pick low weights and focus on form.
   1. Watch YouTube videos to get your form correct.
   2. Try and feel the muscles that you are working out, as you work them out.
   3. Back pain is common and a little is fine, however too much can be dangerous. Good form is a must for this reason.
6. You do NOT need to push to exhaustion and muscle fatigue. This may actually be detrimental.
7. You DO want to be constantly increasing weight or reps.
   1. Keep track of your weight and rep count. Use an excel sheet or app on your phone. (Seriously do this.) This will ensure that you are constantly improving and pushing further.
   2. If you cannot increase weight, increase reps.
   3. Generally you want 3 sets of x reps. The amount of reps can range from 6 to 30. As a beginner, basically anything you do within this range will work. High weight with low reps is not recommended for beginners and will NOT speed muscle growth.
8. To grow muscle you will need to eat about 20-30% more. This will add on fat. Better quality food and nutrition → less fat added. This means that technically you can grow muscle on junk, you will however also be adding on fat. Whey protein is a good move.
9. Look into creatine. Many find it an valuable supplement to use, and it seems to have few, if any, negative side effects. (Do your own research I ain’t a doctor)
10. You want consistency! Anything to strengthen the habit is good. Find a place that you are comfortable with and can easily go to. If you are a morning person, do it in the morning. If you are not, find sometime in the afternoon. If you are an introvert, put on headphones. If you are an extrovert, make it social. What is easy and fun gets done.

Most of these points are summarized from the following podcast: