Doing a split body routine, what's your ideal amount of exercises and sets/reps?

depends heavily whether you are on gear

yes: high volume/low frequency
no: low volume/high frequency


Jason Blaha has more to say on this. look up his youtube videos, they aren't terrible

quote:

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yes: high volume/low frequency
no: low volume/high frequency

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wrong, being on gear has nothing to do with how you train. and Jason Blaha is a fat fricking slob.

frequency and volume have an inverse relationship due to cns fatigue. Once you tear the muscle down enough to cause it to repair itself to protect itself any extra work is just cutting into recovery, natural or not...this is a fact and is explained very thoughly in supertraining and in the russian manuals.

Now high volume, high frequency can be done for short time periods but that is it.

the goal when trying to pack on size is very simple, provide enough stimulus to cause growth and nothing more and then do everything possible to aide recovery so we can work that muscle again as soon as possible to we can have more growth phases. This is for natural lifter or geared lifter.

GO read up on DC training.

try the greyskull powerbuilding program then. ALso dr scott stevenson who was/is the #1 dc trainer outside of daunte himself wrote a new book and program called fortitude training that has many of the same principles but is a little less intense and has more volume.