Advanced Bodybuilders inquire

[marklm725]

Whatsup. Im currently 5'10 190lbs, pretty solid with maybe 13% bodyfat. I am in the desert for 2more months and i need a routine that will help me put on that extra 5lbs of muscle and that will get me quality gains. I dont really want to go the route of low reps, its effective, but hard on the joints and i dont think it puts on as much muscle as higher reps. What i am looking for is an answer. A perfect rep range? 4exercises 3sets 12reps a piece? i am going for the arnold look not the power lifter look. How much is too much? How much is enough? How much is too little? I have big chest big arms, i need to cut them without losing the size, and with trying to gain at the same time, anyone want to help me?

 

[WalkingBeast]

Whatsup. Im currently 5'10 190lbs, pretty solid with maybe 13% bodyfat. I am in the desert for 2more months and i need a routine that will help me put on that extra 5lbs of muscle and that will get me quality gains. I dont really want to go the route of low reps, its effective, but hard on the joints and i dont think it puts on as much muscle as higher reps. What i am looking for is an answer. A perfect rep range? 4exercises 3sets 12reps a piece? i am going for the arnold look not the power lifter look. How much is too much? How much is enough? How much is too little? I have big chest big arms, i need to cut them without losing the size, and with trying to gain at the same time, anyone want to help me?

Welcome to the boards brother!! Its very difficult for most to gain muscle and burn fat at the same time. Id reccomend choosing one or the other to start. You could try tweaking your diet to be cleaner, and with all the endurance work your doing you probabally get enough cardio. Probabally too much cardio for optimal gains. Id keep the protein at one gram per pound of bodyweight or higher. I started lifting at 14 and 105-115lbs and have been training 10 years without AAS. At my peak I was 203lbs and benching over double bodyweight at 195lbs raw. Inclines close behind. I couldnt even bench the bar unassisted when I started lifting. This was the core of my routine for many years, and what I started with as well. I got alot of growth off of 12-15 reps. Heres the routine:

http://www.elitefitness.com/forum/showthread.php?t=308120

KEEP KILLING THAT SHIT!!

 

[Chi town]

Everybody's different. Here's what works best for me when I'm more concerned about muscle mass than strength:
Compound movements 6-10 reps
Isometrics 10-12 reps
Traps and calves 15-20 reps

I looked at WalkingBeast's thread and I agree on the # of sets per body part. But as u can see, I follow different principles on rep #'s because that's what works for me.

Basically you'll have to experiment w/ different principles and find out what works best for u. Good luck.