The Scent of Blood: A Driver of Human Behavior?

http://www.ncbi.nlm.nih.gov/pubmed/26397374

Beginner strength routine

My recommendation if you are that « skinny » and « can’t move much weight » would be to pick three main movements and train them 3-4 days a week (e.g. deadlift, bench press, front squat) and to that add 1 main assistance movement per day and 1 isolation exercise. The main movements are done for 3 sets of 3, then 3 sets of 6. The assistance lifts for 4 x 6 and the isolation movement for 3 x 8-12. For example:

DAY 1
Front squat 3 x 3, 3 x 6
Bench press 3 x 3, 3 x 6
Deadlift 3 x 3, 3 x 6
Bent over row 4 x 6
Barbell curl 3 x 8-12

DAY 2
Bench press 3 x 3, 3 x 6
Deadlift 3 x 3, 3 x 6
Front squat 3 x 3, 3 x 6
Push press 4 x 6
DB lateral raises 3 x 8-12

DAY 3
Deadlift 3 x 3, 3 x 6
Front squat 3 x 3, 3 x 6
Bench press 3 x 3, 3 x 6
Leg press 4 x 6
Leg curl 3 x 8-12

*NOTE: After the main work you would do loaded carries 3-5 sets of 1 minute with as much weight as you can

*NOTE 2: Notice the rotation in the order of the main movements, very important so that each main movement is done once a week in a fresh state