Bodybuilding Forums

Right here is the download... I’m nearly 18 years old. I have been weightlifting for approx 9 months now plus i also enjoy cycling daily. I weight approximately 180 pounds, concentrating on increasing my strength and explosive power. My gains have been good; I have been reaching my targets However recently I managed to tear the ligaments on BOTH biceps performing concentration curls. I read that improving strength before muscle building is best. I have now decided to switch to body building (increasing muscle size and mass). I have read that 8-12 reps is optimum , 8-12 sets (for larger Muscle groups) 6-9 sets (for smaller muscle groups), however I have also read that 3-6 sets is best??CONFUSED.com??I also prefer free weights to machines but use both. Here is my split:

Day 1- Chest, Biceps
Day 2- Back (Traps ,Lats), ABS (ABS and chest are secondary areas looking to build)
Day 3- Off(Cardio day)
Day 4- Shoulders, Triceps, Forarms << Main Areas Im Looking to Build Currently
Day 5- Quads,Hammys, Calfs
Day 6- Off(Cardio Day)
Day 7- Repeat Cycle

(Over 12 weeks)
- Every 3rd week I will perform a pyramid, using the same split) starting with 6 reps leading up to 10 reps.

Each session lasting 45 mins max after a 5-10 min warm up using light weights high reps. I will be using this in combination with 86% Protein Isolate, Creatien Monohydrate, L-Glutamine and Dextrose witch I will take ONCE daily following up each workout. The rest of my protein will come from my diet (do not want to increase shake intake if possible but am willing to try other products).I am also considering taking small amounts of caffeine before sessions for an added buzz. I am also considering using a product called BodyPump? Only just heard about it so going to do some research, ill post what i find. I am also trying to reduce my body fat percentage to increase my muscle definition without loosing too much gains.

So my hazy areas are:

1. What number reps and sets are best for muscle building following up the split I use?
2. Should I work until fail on every set or just the final one?
3. What are the best exercises to start with if I am looking to build for each day of my split, and how many different exercises would you recommend for one session? Would I include these as an added set to exercises that work the same muscle group or count them as a completely new set e.g. is 5 sets of triceps kickbacks and 5 sets of triceps extensions a ten set or two fives?
4. Optimum amount of cardio on my rest days and what level of intensity to loose body fat and cause minimal damage to gains?
5. Would you recommend further supplementation (been suggested fish oil, multivitamins and calcium)?
6. Would using caffeine before workouts help? What are the health risks?
7. Has anyone heard of or used BodyPump? What are the benefits/negatives of this product? Is it just a con?
8. Any recommended foods to eat alongside training to help gains and health?
9. Good ways of improving grip on Bench Press to prevent wrist damage (exercises).
10. What’s the best way to recover my biceps injuries without loosing too much muscle in these areas?
11. Any suggestions/changes you would recommend to my split? Or the Pyramid.
12. Should I overload my Increasing reps to 12 first then decrease to 8 reps as in increase the weight I use?

Please try to keep in mind I am only 18 and I am in full time education so time and money are limited. I use the college gym which is small alongside weights in my garage and am looking to join my local gym by the time I start this programme. All answers/replies welcome I want to hear your views so keep me posted and ill make sure to reply.

~~Lift Well, Get The Gains - Lift Poor, Get The Pains~~

~~~Gains Come Though Determination, Discipline and Dedication~~

~~~~ROIDS Are For Chumps With Lumps~~~~

~~~~~The Way You Lift Is More Important That WHAT You Lift Weight Is a Number Results Are Proof~~~~~

Have you downloaded Mark's Total Anabolism 2.0 ebook?
You will find most of your questions answered.