There is many useless info out there so I aim to quickly and in a minimal style explain (almost) all that you need to know to get buff naturally.
Exercises
- Aim for a full body or PPL (Push pull leg) split (never do body part splits).
- Exercise at least 3 times per week, optimally 5
- Focus your exercise selection on compound movements (bench press, squats, overhead press, deadlift) + freeweight/cable isolation
- Don't buy a personalized plan, find a suitable plan for free on YouTube or make your own
- Use double progression for weight progression: Double progression info video
- Go for a 5 to 10 rep (repetition) range and 3 to 5 set range, focus on training to failure or 1-2 reps short of failure (more safe)
- Browse musclewiki for exercise selection and video instructions
Diet and supplements
- Almost all supplements except of protein and ok formulated pre workout are scam and a marketing trick (don't waste money on creatine).
- Use calorie calculator to calculate your daily calorie intake that you need to bulk or cut. There is also a calculator on this site for needed macros.
- Don't let get the calorie numbers get into your head! Just bulk.
Other tips
- Progress in slow and will slow down at about one to two years of training.
- Most important part is to stay consistent at both going to the gym and dieting.
YouTube info
Some basic but good info
Another good youtube video
Good YouTube channels/influencers:
Joe Delaney
VitruvianPhysique
Sean_Nalewanyj