My 10 commandments of working out:

1- Be consistent.

This is the most important one. Your body will not change in a week or a month. You need at least six months to notice some result. You need a year to see a good change, two years to love what you see and three years to become a Greek God.

No matter what happens be consistent. You got fired from your job? Don't miss the gym. You broke up with your girlfriend? Don't miss the gym. Someone died? Maybe miss a session or two but that's it.

Consistency is your ultimate friend. Make the gym your main hobby. We evolved always moving and working out. We had to hunt, farm and move around to supply our needs. The world we currently live in is unnatural. Working out is natural.

2- Go at least 2-3 time a week but no more than 4-5.

I can't stress the importance of longevity and being smart about what you're doing. Working out 6-7 times a week is not gonna work. Your body need to rest. Your muscles will grow on your rest days. Your joints need time to heal. Don't fuck your shit up. Don't chase an illusion. Work out smart, 2-4 times a week. Have plenty of rest and sleep and you'll be golden.

Working out only 2-4 times a week make it much easier to commit. Everyone will find 2-4 free evenings or mornings every week to work out. Have fun on your rest days. This will prevent you getting bored and fatigued.

3- Do at least a 20 minutes of cardio after each workout.

Cardio will not steal your gain. Running for 20 minutes after each workout will not dissolve your muscles. Cardio has insane benefits that many lifters leave behind out of unrealistic fear.

Cardio will make you feel better, will make your bulk or cut easier, will keep your heart rate down on your rest days, will increase your endurance and many other benefits.

4- Focus on compound movement as a newbie. Bench press, overhead press, squat and deadlift.

You need to build a strong structure initially. These movements will be your foundation. I don't care if your boobs are saggy. Don't do super isolated specific movement to help fix a muscle if you're still can't bench your body weight.

What's equally important is number 5. Don't fuck your shit up.

5- Focus on form and technique more than anything else. YouTube videos and ask for feedback in the gym.

Bench press will fuck your shoulders if you do it incorrectly and escalate the weight rapidly without proper form.

Squat and deadlift will fuck your back.

Do we leave these exercises fearing injuries? Hell no! Just be smart about it. Start slow, perfect your form and go up from there. Remember, longevity is goal.

6- Get enough sleep and nutrition daily.

No matter how much you workout and put the effort in the gym. Unless you supply your muscles with proper nutrition and proper environment to grow your performance won't be where it should be.

Working out is taxing on your body. You're deliberately injuring your muscles to make them stronger. Cut your partying to once a month. Cut your alcohol intake to once a month. Sleep enough to heal. Your body will not focus on your muscles if it's worn out and sleep deprived.

7- Eat healthy, vegetables, meat, poultry, good carbs. Cut all processed carbs.

Self explanatory for obvious reasons. From personal experience, you can almost never bulk eating healthy. It's hard to get fat eating vegetables and meat. It's only when you stuff your face in all kinda of shitty food that you become fat.

8- Contract and feel the muscle with each movement.

Feel the exercise and appreciate every second of it. Aimlessly moving the weight around won't be as beneficial as actually noticing your muscles contracting with the movement.

Do the first part of the movement fast, pause in between, then go slowly in a controlled manner. You'll get the most bang for your buck this way.

9- Listen to your body and adjust exercises depending on what works for you and what not. Be flexible.

I personally cannot flat bench press. My clavicles feel like bursting in half each time. But I can bench 225 lb on the incline bench press. Conventional deadlift doesn't feel natural to me. Sumo on the other hand gives me no back pain.

If the exercise doesn't feel right then fix your form. If the problem persists look for alternative. Don't be stupid and don't fuck your shit up.

Always be rotating your assistant exercises every couple of weeks to hit the muscle from multiple angles.

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Leave your ego out of the door.

10- Shall slay pussy on the side.