workout help

[ess3489]

is it better to do chest/tri one day and bi/back another????? or do chest/back and bi/tri on seperate days???

also i want to gain as much muscle as possible with little fat gaining trying to loose the fat. should i be doing 3-4 sets of 10 per muscle?? or should i pyramid them like 4 sets of (10,8,6,4) or (12,8,10,6) trying to gain lean muscle

[jbm]

how about
mon=chest
tue=back
wed=shoulders
thur=arms
fri=legs

sat and sun rest

[ess3489]

how many reps per set for each? 3
4 sets of 10 for about 3-4 exercises per muscle??
or 4 sets of pyramid (12,10,8,6) for 3-4 exercises per muscle?

[jbm]

mon=chest 12 sets 12-10-8-6
tue=back and traps 16 sets 12-10-8-6
wed=shoulders 12 sets 12-10-8-6
thur=arms 9 sets bi's 9 sets tri's 12-10-8-6
fri=legs 9 sets quads 6 sets hams 12-10-8-6

warm up 2 sets light weight 20reps...

[Tjohn6231]

mon=chest 12 sets 12-10-8-6
tue=back and traps 16 sets 12-10-8-6
wed=shoulders 12 sets 12-10-8-6
thur=arms 9 sets bi's 9 sets tri's 12-10-8-6
fri=legs 9 sets quads 6 sets hams 12-10-8-6

warm up 2 sets light weight 20reps...

Sounds like good advice. I was working each muscle group twice per week, but have switched to once per week. If you burn the hell out of your muscles, and they will need 7 days off for sure

[ess3489]

alright thanks guys ill give this a try.... it hard for me to gain muscle or wiegh, im 6'1 and 195lbs... not small but not as big as i think i can get.

i had been doing 12-15 sets with 10 reps per set and really never saw improvements so ill give this a shot.

how many weeks do i do this before i try to change it up and shock my muscles with a different routine?

[jbm]

alright thanks guys ill give this a try.... it hard for me to gain muscle or wiegh, im 6'1 and 195lbs... not small but not as big as i think i can get.

i had been doing 12-15 sets with 10 reps per set and really never saw improvements so ill give this a shot.

how many weeks do i do this before i try to change it up and shock my muscles with a different routine?

I totally change my routine every 6 weeks, but weekly I don't do the same exercise. Like Monday bench press next Monday dumbell press.