I also have Arnold's encyclopedia, but I don't think it is relevant for someone training naturally.
You'll do better with some simple whole body workouts for starters. I really like the common sense approach of
Muscle Gaining Secrets, but there are other good programs out there, too. Feel free to email me any time and I'll be happy to help.
Also stay clear of supplement hype. Stick to creatine mono, protein, a multivitamin, and fish oil.
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