Chest and shoulders on the same day?! Not for me, like to space them apart. A lot of sets I notice, but not bad work out.

For bulking there are a couple tricks I use. Snack on a lot of peanut butter on toast is one, Frijj milkshakes are another great bulking tool IMO, but I never get hungry so can constantly eat. What I would recommend for someone who struggles to eat 3000+ calories a day is, snack on your favourite foods as they are easier to eat when full. Then when your body gets used to a larger food consumption change what foods you snack on.

Is that meant to say 8 sets?

I'm never really concerned about the possibility of muscular 'overtraining', but I really don't see why you'd need to do 8 sets - the workout must take hours to complete.

Further, I think 8 sets on front squats followed by 8 on deadlifts would destroy your CNS (which would result in a form of overtraining).

Evidence seems to suggest more frequency and less volume works best. I had great success on traditional body part splits, but with protein synthesis thought to be elevated post workout for just under 48 hours, it makes sense to hit each muscle group every couple of days to maximise potential growth.

Perhaps 3 full body workouts with only 1 or two sets for each exercise would be better.

The HST protocol outlines a pretty decent plan.

How many sets do you recommend?

The fax was smudged abit and may have said 3, that sounds more like it?

Yeah, 3 is the standard recommendation.

There are some very extreme protocols (like German Volume Training) which recommend as much as 10, but 3 is the most common

8 sets for each

How long does that take you

From information I've gathered, training for more than an hour or so actually doesn't benefit you and can actually be negative in terms of results.

Also lower reps is gained more towards strength (4-6) rather than size

How many reps/sets do you recommend?

Also should I be doing cardio on the odd days?

It depends on what your goals are really?

Are you looking for size, strength? Is there a certain sport you're training for?

Size mate.

Personally I'd up the reps and drop the amount of sets for gaining size.

Maybe 4 sets of each exercise, 8-12 reps, focus on good form and slower negatives

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One huge other Edin top tip


REMEMBER TO DO LEG WORK OUTS! I try and do it twice a week

From what Ive learned over the past year is that 6-8 reps with weight heavy enough that your last 3 reps are tough is the best for size.

From information I've gathered, training for more than an hour or so actually doesn't benefit you and can actually be negative in terms of results.

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Maybe in any one stretch. I'm not sure. Some of the PTs at my gym train up to 3 times a day

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TCW yeah thats what I mean, you'd be better doing say an hour in the morning, hour in the afternoon, than you would doing 2 straight hours

Definitely. If nothing else then you can discard a decent amount of fatigue and go back to going heavy.

And relevant-ish to the OP - German Volume training requires ten sets of ten, as heavy as you can go. Drop the weight when you start failing. I actually enjoy it quite a lot (good burn even if it's a bit same-y) but you can't exactly pound it. It's a sparing technique.

Its not a great bulking technique either, if I remember correctly?

It's not. Pure hypertrophy requires 5-7 reps and 90 second rests and all that jazz

Yeah, I much prefer my 10 minute long rests inbetween

Deadlifts and squats I might as well go get a coffee in the middle but otherwise you lazy

Nah Im not too bad normally. Since being the one weird person in the world who enjoys deads/squats/lunges I normally dont even wait the full 90!

I like deadlifts but they rape my hands and I just can't do it without 2 mins

You ever use wrist straps when doing it?