Just to preface this, I am a total noob… I think I may have even done curls in the squat rack at some point in time. My old workouts in my 20s were all benching, flies and curls… I could bench more than squat (not much for either heh)
Finally trying to get serious about lifting for the last 3 months and had been in the same boat as you in the crazy sea of (awesome) info on this site. Read through Starting Strength and I’ve been doing that for the last month and the strength gains are pretty good in my opinion. Get ready for some pathetic number here, heh:
Bench: 145 x 5
Press: 80 x 5
DL: 150 x 5
Squat: 140 x 5
Bench: 170 x 5
Press: 100 x 5
DL: 185 x 5
Squat: 175 x 5
For me it seems like I didn’t even realize I could lift it until I put it on the bar. The in depth analysis of form that Rippetoe goes into DEFINITELY boosted my confidence to throw more weight on the bar.
Found this spreadsheet that makes it pretty easy to follow (you should definitely buy the book though):
My plan is to start out with Starting Strength to take advantage of the beginner gains, then move into 5/3/1 once I stop stacking on weight and then add in some more hypertrophy based work outs to get the size. It seems to me like it would make sense to shoot for strength as the primary goal before focusing on size or symmetry since that will probably come easier once I can lift a lot more.
I’m not necessarily saying that’s the right thing for anyone to do but just wanted to throw that out there since I can definitely relate to the analysis paralysis all this info can cause.
And of course nutrition is paramount. This is a great article on beginner nutrition: