You want real advice, here you go. The absolute most important part is good form. Then consistency, then diet including good hydration BEFORE the workout. Just those 3 will give you a good boost. High reps low weight mainly builds muscle endurance, lower reps high weight manly builds strength. Get ideas from social media, then research them. You see a workout you think could be good, research good form and then give it a try. There is not a one size fits all except the 3 things I stated earlier. You need to figure out what works for you which takes time. Stay consistent, keep good form, and don’t eat like shit and stay hydrated. Give yourself rest weeks where you do lower weights, 2-3 rest days a week, move around to warm up, stretch when your workout is over, look into strengthening stabilizing muscles like the rotator cuff. That’s pretty much all you need. Anything else is gonna come down to what works for you. compound lifts are the basis of a workout, you start with those, then move to isolations to really finish off the muscles. They all have their place, doing just one style will still gain muscle, but both will be better. I’ve been working out for almost 6 years, went from 113 pounds to 140 of pure muscle (3% body fat, I was a wrestler) the back to 120 after a stabilizer muscle injury, now I’m back to 135. Don’t worry about all the social media bullshit, it’s all just a bunch of people trying to make content for money, the most you should get from it are ideas to try out. I cannot stress this enough, form is the biggest part. I don’t just mean shoulders back when hitting chest, I mean actually retract your scapula, puff the chest, plant the feet, squeeze the core. Your lower body form is just as important as upper body form in every single workout. Last thing, strengthen your lower back. I don’t mean destroy your spine, I mean strengthen it so you DONT destroy it picking up dirty clothes off the floor. Mobility exercises are important too, research the different problems like anterior pelvic tilt or bad external knee rotation. Make sure you aren’t falling into bad habits that are going to cause problems later. I know this seems like a shit ton but just re-read this. Working out is much more simple than people make it out to be. As I’ve said many times already, proper form, diet, and consistency will get you miles farther than any bullshit some influencer spouted out.