you should of come to the ENTJ sooner! I will make it easy, simple and efficient for you.
credentials/experience:
--i lifted all throughout high school...then over the next few years took a "forced break", lost 20 pounds of muscle due to the ordeal and then put on 20 pounds of fat. Lost the weight, then bulked up another 40 pounds through weights
--ive tried it all: 3 part body splits, push/pull, crossfit, all closed chain exercises, all barbells, all machines, all dumbbells and then various mixes. Ive tried everything from annihilating a muscle group only once a week with 4sets x 6reps, to three times a week at 5 x 10 and everything inbetween.
--before MBTI, I spent most of my online time at bodybuilding.com
--i always made it a point to got looking for "the science" due to the influence of my chosen school discipline...the exercise industry is full of lies. For example, NO explode is a complete lie.
Now I will break it down easy for you:
1. Most important?
Shoulders. they will make or break you're physique, period. If you have nothing else going for your physique, have huge, balanced shoulders. You could have the biggest, arms, chest, best abs etc...if your shoulders suck, you will not look like you work out.
2. splits? how often?
-Unless you're already huge, on roids, or doing some fancy program, please for the love of god: do full body workouts. I cant tell you how ridiculous it is to see 160lb 15 year olds go on about how they need an entire fucking day for "chest" and then yet another for "shoulders" etc...
-if you're doing full body, then 3 x week
3. Should I bulk or cut?
-unless you are 110lb Ethiopian or 400lb whale, please, for the love of God, do not use "im on a cut" or a "bulk" as an excuse for tons of ridiculous shit that has no scientific bases.
-bulking is a waste of time. Get stronger + enough protein (not useless extra force fed calories) and you will look better. The goal is "to look better"/"move more shit". It is not "make sure you go up on the scale every week".
If you're the average skinny-fat male trying to simply look better:
3 x ____ pullups
1 x 10 dumbbell shoulder press bench at 85 degrees
2 x 10 dumbbell shoulder press at around 75 degrees
2 x 12 seated lateral raise one arm at a time
2 x 12 bent over rear delt raise one arm at a time
Start at the reps prescribed, when you can do that weight 15-18, move up next workout and start over. Being stuck on the same heavy weight for weeks at a time is slow. If the reps are high, then all you have to do is adapt from 10 reps to 15-18 and you can jump up. You will start lower, but you're progress will be more lasting than just moving the heaviest shit you can for 5 reps from day one onward.
all of that 3 times a week + 2 running days (work up to 2 mile "runs" or one mile "sprints")
If you're the average skinny-fat male trying to simply be stronger:
M
deficit deads
pullups
incline dumbbell bench
W
Front squats
Bulgarian split squats
F
deficit deads
pullups
incline dumbbell bench
Do not waste your time with:
-mens health or any muscle mag
-drop sets
-super sets
-NO explode
-cross fit
-back squats (unless you have a long torso and want to power lift/Olympic lift)
-elaborate body part splits
-direct arm work (unless you're already huge)
In the long run, the gimmicks/tricks/tips are just shenanigans. You should aim for the "warren buffet" of workout programs. Build your overall progress from accumulating strength on a few key exercises, and not on how many mens health gimmicks you can fit into every workout