I saw a lot of new people around and I realised there are also a lot of people asking very basic things about how to start training so I would like to write a bit about how should you train if you just are training in the gym, trying to get into bodybuilding. These are just my opinions, these aren't necessarily gonna be a hundred percent right but these are procedures that never failed. Any suggestion is more than welcome in the comment section, guys.

So first of all is diet. I will never get tired of explaining how important the diet is, how you need to give to your body the proper gasoline to make it works and how you have to give to it the compounds, the amount of macros and calories it needs in order to work effectively.

Said that, for a beginner I wouldn't worry about the diet. I would just make sure that you start to count your calories and download any app that will help you to learn what you're eating currently. You are learning, don't forget about it.

Maybe you could work out how much protein you should be having which is probably about 2.4 to 3.5 grams of protein per kilogram of lean body weight –so you would take your body fat percentage take that weight off and then you do the sum but it usually ends up around between 150 to 250 grams of protein depending on your body weight–.

So I would basically just make sure that you're getting your minimum amount of protein and then just counting calories making sure you know how much you're intaking and then just weighing yourself and just seeing how you react, how are you gain or how you lose weight and you know that you probably need to be in a surplus because you're just dying and you need that extra food for the extra stimulus of training so therefore you would probably increase on what you're normally eating everyday.

So let's just say you if you just come to me I would say track your food for a week, track your weight for a week and let's see how much you weigh at the beginning at the end or I'll see how much the average is. Maybe do this over 2 or 3 weeks so you can get an average trend of what your weight is doing whether it's gaining or losing and then from there ad or take away calories. That's the really really easy way to do it. Just making sure you hit minimum protein not worrying about carbs timings, not worrying about when your fats are just eating because the worst thing you can do is go from no stimulus to all the stimulus of "I've got this many fats, many carbs, it's only protein oh is my fiber okay, is my sugar intake okay..." You need to think of all these things but just later on in life. They're not so important when you're just starting. First of all learn how to track.

Talking about the training itself, I would say that the initial phase of training from the beginning is very much a skill acquisition phase and you should be focusing on doing everything as much as you can and for a lot of times. What you should be doing is focusing on lots of compound movements hitting between 8 and 15 reps for between 2 & 4 sets and you'd be doing this three to four times a week in a full body movement manner just making sure you hit these movement patterns as much as you can because we're trying to learn the movement patterns. There's no point going into a hack squat if you can't squat properly. There's no point going into an upside down leg press if you can't normal leg press properly. The fundamental here is to learn the fundamentals first, do them a lot of times, a high frequency. Don't you go crazy with the weights because any stimulus is gonna make you grow anyway but we will base ourselves around this focus or progressive overload, something that we need to consider at all times from when we start training to when we finish training. You need to get the technique so you´ll be able to process better with less risky of getting injured.

So, guys, focus on skill acquisition. Don't worry about your favorite exercises. Don't worry about ones you don't like –you might not like any of them because it all just hurts– but first learn the movements. Most probably you can't see how important it is to learn the movements: learn your squats, your benches, your deadlifts and then learn a few variations like lat pull-downs, one arm rows, etc. Maybe you like presses. Be sure all those kind of things they're all going to become handy later on when you move into an intermediate phase, when things change and you need more volume, more frequency, all that kind of stuff.

In terms of split, like I said before: a full body split 100%. If you don't have the physical capacity to do a full body split maybe you could split up into upper and lower but once you gain that basic fitness I would definitely recommend a full body function so you train everything three to four times a week. As you go along the timeline and increase volume that's when you can start splitting things but relatively low volumes, lots of compounds, lots of frequency, lots of skill acquisition.

You may know this is all about learning and priming a body to gain muscle. Take it easy and don't be in a rush. Like a long trip, it´s just a matter of time that you reach to your destination.

–Sorry for the long post, hell!–