Working out

Diet & lifestyle

eat more (many people who want to gain don’t eat enough)
- ~1g of protein / lb of bodyweight / day
- meat, eggs, dairy, fruits, vegetables, beans, nuts, legumes, grains, etc
- high protein & fiber; avoid sugar
high protein diet can improve recovery times & soreness
even if you’re working out hard, you won’t make any gains w/o a proper diet
to gain weight/calories, fats are great since they’re energy dense (e.g. PB)
carbs are fuel: you need plenty, especially if you’re working out
your biggest meal should be several hours before you exercise
light snack of carbs (eg fruit) 15-30 min before intense workout
try to get 20-30g of protein within 1hr after workout (protein shakes are good)
whey protein is the most bioavailable protein powder and has all amino acids
try to get 9 hrs of sleep

six major movements:
- Vertical pull (pull-ups/lat pull-downs)
- Vertical push (overhead press)
- Horizontal pull (rows)
- Horizontal push (bench press/push-ups)
- Anterior chain (squats)
- Posterior chain (deadlifts)
popular frequencies:
- alternate full body workouts and recovery days
  - you can alternate strength training and cardio
- split program nearly every day (push, pull, lower body, [repeat these], rest day)
  - you can do cardio every day after strength training
compound exercises are better than isolated unless you’re a body builder
resistance training 3-4 times a week for around 45-60 minutes
rests between sets should be ~60s
start with highest-energy workouts; save isolation/ab exercises for last
warm up the muscles you’ll be using before you work out (just do a few sets of what you’ll be doing but with minimal weight)
stretch (static stretches) after your workout (stretching beforehand can reduce output)
not stretching is bad for your muscles: restricted motion and pain
stretch each worked muscle for around 60s
always check your form: build good habits

I have some joint problems, and I find the AAOS conditioning programs to be helpful: