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can someone design a routine for me to be done 3 times a week with the aim to put on as much lean muscle as possible naturally, i have a problem of keep jumping routine to routine, there is so many different ideas in weight lifting on whats best to gain muscle, i dont want to waste my effort on...

is once a week (per muscle group) really enough to stimulate gains? everything ive read suggests that the anabolic response only last 48 hours maximum?

could some people with a fair amount of experience who have built good physiques naturally with no steroid use give me some pointers on what kind of routines you used, ie how many times a week did you train each muscle group, number of reps, as much detail as possible please. Especially...

im a little confused about periodization, would something like this work? day 1: 4 sets 8-12 reps Squat Bench press DB fly Military press French press day 2: rest day 3: 4 sets 8-12 reps Deadlift Pull ups Bent over rows Curls day 4: rest day 5: 3 sets 5-8 reps Squat...

what are the optimum reps for a mainly ectomorphic somatotype for building mass? I have read conflicting things, some say do lots of volume with high reps, some say keep it intense and short with very heavy weights? So what have people had success with or people know to work well including rough...

to build muscle size, how long do your muscles need between workouts, ie is it better to go for a standard push/pull/legs routine where each muscle group will be given a week between each workout do your muscles REALLY need this much?, or is it better to go for 3 full body workouts, or somewhere...

would this workout be viable for strength and size gains? Bodybuilding.com - Astounding Three Day Workout For Mass! worried about over training but it does say you can follow it using a 1 on 2 off scheme so leaving 72 hours between workouts, does anyone think this would work?

who here does full body workouts and what do you use? I'm not talking about rotating 2 workouts i'm really talking about doing your whole body in one workout. Planning on doing full body workout 3 times a week but obviously as you are working out your whole body i'll only be using one work set...

its 3 full body workouts per week routine is: squat deadlift bench press db fly chin ups bent over row shrugs shoulder press curls french press calf raises crunches only 1 set is performed of each taken to one rep before failure, although it...

has anyone ever tried it? does it work?

i have always trained to failure on every set, it appears i may well have been wrong....have a read of this study whttp://jap.physiology.org/cgi/content/abstract/100/5/1647 if you train to one rep below failing as in you think that your going to fail next rep so don't attempt it, is that ok ie...

i'm 24, 5'10'' and weigh 154lbs, been doing training for about a year, my goals are big size increases with strength gains? this is what i was thinking: bb squat = 1 set 6-10 deadlift = 1 set 6-10 db pullover = 1 set 6-10 military press = 1 set 6-10 bb row = 1 set 6-10 bench press = 1 set 6-10...

my goals are size with strength gains, im not particularly gifted and find it quite tough to gain muscle, i dont have loads of weight lifting experience, about 1 year. I'm 24 years old, 5'10 and 154lbs and carry little fat, naturally quite ectomorphic. From my reading i've read that body types...

at the minute i'm doing 6 weeks of 8-12 rep range 4 sets with 2 min rest between sets. Does it matter if i drop weight between sets to make all sets in the 8-12 rep range? ie 1st set i do 20kg for 10 reps at an exercise, next set i do 8 at 20kg, does it matter now if i drop the weight to say...

if i'm aiming to do between 5-8 reps in a set, and i use a weight where i can do say 6 in my first set, but in the second set with that same weight i can only do 4, should i drop the weight in the second set so i can still do 5-8 reps for the second set?