Hi everyone

So I decided to bite the bullet and start a proper, coherent strength training program. I'm 30yo, 5'7 and 82kg. I'm out of shape, with an easily injured left knee.

It's the first time I have a job with gym nearby and reasonable working hours, so I want to grab that opportunity while I can. I'm thinking going there Mondays, Wednesdays and Fridays.

What I need to know is what exercises to do, #of reps and sets, and when in the week to do them. My goal is strength building and muscle hypertrophy.
I'd also like to know about potential diet supplement is these are relevant to beginners.

Any help or pointers would be much appreciated!

Thank you!

Hey mate,

I am not particularly qualified but I would be hesitant to recommend a strength training program to a beginner particularly with a history of keen injuries. Generally strength training involves 1 rep maximum attemtps which requires excellent form to avoid injury.

I would start with a fbw workout 3xper week. Being a beginner you will see excellent gains in strength, muscle, and fat loss all at the same time. Take advantage of it!

Nah, it just needs to be tailored around any contraindictions.

Yep!

I would start off by reading the stickies OP

Thank you for this good advice! I'll make sure to check the stickies and figure out the FBW workout.

Cheers!

- Mondays, Wednesdays and Fridays (3 days/week) is good, don't workout more than that.
- Do "whole body workout; free weights; intermediate" from my program GymGoal Lite GymGoal Lite 1.0.1 - Freeware Files.com - Home & Education Category
- Do not do cardio for now. You are not overweight. Cardio will take your energy that you need for recovery and muscle growth. You can add cardio say 6-12 months later.
- Do not expect miracles. You will see results in several months, but not in several days.
- Protein powder will not hurt. I would stay away from other supplements for now.