How to lift.
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If you're looking to get "swole" I assume that means you're after a more aesthetically oriented program over a strength focused one. If you're just getting started I recommend you find a program and try it out for a few months to gauge what gives you the best results (you're never going to figure out what works or not if you keep switching every few weeks).
A couple resources I would recommend are
Bodybuilding.com
They have quite a few workout plans and some decent ones aimed at beginners.
/r/Fitness
The FAQ on /r/fitness is a decent resource for getting started and if you have questions the community is fairly good about answering questions.
I would recommend that you largely avoid supplements when you're starting out with the possible exceptions of whey protein if you're having trouble meeting your protein requirements (approximately 1.5g/lb of body weight daily if you're looking to gain muscle size)and maybe creatine.
I had a lot of success when I was getting started using a program called Starting Strength by Mark Rippetoe, it's good for getting a decent base of strength down before you move onto more specific workouts. You can pick up the book on Amazon fairly cheaply (or certain corners of the internet). I've also heard good things about 5x5 stronglifts (google it) but haven't tried it myself so I can't vouch for its efficacy.
Hope that's enough to get you started!
A couple resources I would recommend are
Bodybuilding.com
They have quite a few workout plans and some decent ones aimed at beginners.
/r/Fitness
The FAQ on /r/fitness is a decent resource for getting started and if you have questions the community is fairly good about answering questions.
I would recommend that you largely avoid supplements when you're starting out with the possible exceptions of whey protein if you're having trouble meeting your protein requirements (approximately 1.5g/lb of body weight daily if you're looking to gain muscle size)and maybe creatine.
I had a lot of success when I was getting started using a program called Starting Strength by Mark Rippetoe, it's good for getting a decent base of strength down before you move onto more specific workouts. You can pick up the book on Amazon fairly cheaply (or certain corners of the internet). I've also heard good things about 5x5 stronglifts (google it) but haven't tried it myself so I can't vouch for its efficacy.
Hope that's enough to get you started!
0
Joke aside, you can get an amazing full body workout with only four key exercises.
Deadlift
Lifting a heavy object off the floor and dropping it, what could be simpler? Works your chest, shoulders, biceps, triceps, grip strength, quads, thighs, calves, glutes, core, obliques. It even counts as strenous cardio. I fucking love deadlifts.
Squats
Preferably front squats, since you're forced to use good posture or else you'll drop the bar. The best quad workout IMO, and probably the second best posture workout)after deadlifts).
Dips
Specifically if you vary your dips, adding in leg-raises and switching in hand positions is a good start.
Chin-ups
Literally just lifting your own weight for as many times as you can. Both overhand and underhand grip are excellent, and should both be used. Should be done at the end of a workout, if you agree that blasting the tris last is a good idea(which it is).
Don't use supplements other that as dietary aid for the first 4-6 months, depending on how you react to them. If you startt seing no difference in your growth (which shouldn't happen for a while) then start mixing up some muscle-gain stuff. I've started using an anabolic protein my self recently and it's like I've started training from scratch with how big my gains are getting.
Deadlift
Lifting a heavy object off the floor and dropping it, what could be simpler? Works your chest, shoulders, biceps, triceps, grip strength, quads, thighs, calves, glutes, core, obliques. It even counts as strenous cardio. I fucking love deadlifts.
Squats
Preferably front squats, since you're forced to use good posture or else you'll drop the bar. The best quad workout IMO, and probably the second best posture workout)after deadlifts).
Dips
Specifically if you vary your dips, adding in leg-raises and switching in hand positions is a good start.
Chin-ups
Literally just lifting your own weight for as many times as you can. Both overhand and underhand grip are excellent, and should both be used. Should be done at the end of a workout, if you agree that blasting the tris last is a good idea(which it is).
Don't use supplements other that as dietary aid for the first 4-6 months, depending on how you react to them. If you startt seing no difference in your growth (which shouldn't happen for a while) then start mixing up some muscle-gain stuff. I've started using an anabolic protein my self recently and it's like I've started training from scratch with how big my gains are getting.