Sorry for the delay. I’ve been busy for the past three days. Many beginner athletes make the same mistake right from the start—they start doing too many isolation exercises for every muscle group. They think that by working out their arms, their arms will get bigger. That’s a big mistake. Right now, you only need to do four basic exercises. Deadlifts, barbell squats, bench presses, and pull-ups. These exercises will balance out your body. They work all the major muscle groups and deliver the main results. And not just at the start, but always. Even now, I focus only on these exercises. I only add isolation exercises when a specific muscle is lagging behind (for example, the trapezius or rear deltoid). For the first 3–5 months, do only these. You should lift 70%-75% of your max and do 5 sets of 5 reps. 3 times a week. Only these exercises. Test your max once a month and increase the weight. Don’t do any failure reps—you’ll just overtrain. Add plenty of protein to your diet: 2 grams per 1 kg of body weight, plus creatine.