I'll make this nice and easy: can someone give me the best

help

stronglifts + dips and chinups

>>42459993
kys, SS and SL are garbage

>>42459779

Google "REG PARK’S 3 STEP 5×5 ROUTINE: THE ORIGINAL SIZE & STRENGTH WORKOUT". The one over three stages across 9 months.

This will put muscle on you very quickly. Stage 3 in the program as written will take two hours to complete, but you can strip it down to warm up 1x5>3x5 very easily and/or remove a squat and/or do the accessories 2xweek on seperate days.

You will also find you will progress with size/strength if you only do one or two heavy sessions a week and stick in 80% (of top set max) days to supplement.

As I'm here, here is also a progression you should take no matter the program as an absolute beginner:

>Conservatively test a 3rm on all lifts, run it through a 1rm calculator and use your 7rm for 3-5x5 sets to start.
>Add weight to the bar when ever you can, drop weight by 5kg if you're really stalling/tried and build back up.
>When you find yourself failing to increase the poundages over a month, switch to 1 max day per week followed by 1 light day using 80% of your max weight and then 1 medium day with 90% of your max weight. You will find you progress better doing this at that stage than trying to add weight every session.

>>42460101
garbage

climb a skyscraper and jump down 3xF

or just do SS or SL you fucking, delusional, uninformed retard