Hey all, I’ve been mass and strength training for just under a year now, and have generated some issues from conflicting views about the way to train effectively – I have made progress and wish to continue doing so, however I need clarification on a few training queries.

1. What is the ideal number of sets and reps to build muscle mass and attaining a good level of strength? Currently I am doing 5x5 on compound moves and 4x10 on auxiliary exercises, however I’m having issues with 4x10 in the respect that I do get delayed onset of muscle soreness, but I haven’t been progressing in how much weight I use, so it just feels like a massive plateau in my training; exercises like Db Shoulder press never seem to progress in the weight being used. I’ve checked out the training program that is put on the MP muscle size part, can anybody vouch for this as being a good program? 2x10 sets seems like quite a low amount of sets, is this enough to gain mass – it seems more like a strength training thing. The program does stress that progression is the key, so would 2x10 on progressively heavier weights do muscle hypertrophy effectively, or would it just be strength. Anyway, if anybody could vouch for this program being effective, or if anyone can suggest an alternative good muscle building program then I’d really appreciate your input! Also, (yeah another question) I understand variety and variation is key as the body is excellent at adapting, so I was thinking if I switched the sets round every month or so to a different number of sets and reps to keep stimulating my body to grow, would work, but then what about different exercises every now and then to replace those done the month before?


2. Is it better to the upper body into two days of chest & back, then shoulders & arms? Or is better to just leave it as upper in just one session? I’m intrigued by the MP program that I mentioned above, as it seems to be all in one session with 2 exercises for each section aside from shoulders and arms (presumably because the traps and lateral/posterior/anterior deltoids are small muscles and are prone to overtraining and arms are used in most other exercises without realizing, even with good form. So yeah, should I split the upper body into two sessions, allowing more than 2 exercises per group of muscles or keep it as one session, allowing no more than 2 exercises per muscle group? Does that make sense?


3. What is the best routine to use? Currently I’m doing 2 days on, 1 day off, 2 days on: (so it goes upper, lower, rest, upper, lower, rest….etc) – I find I can do this if I’m eating well, but would you recommend more rest days?

Thanks reading this if you do, I understand theres a fair deal of questions in there, but don’t be afraid to slaughter what I think! I need that. I need clarification on whether I’m perhaps overtraining by splitting the upper body into two sessions and doing too many sets, not getting enough rest and not enough variation – my diet is fine. Like stated above, if anybody can vouch for the MP muscle training program then I’d be very interested to hear what you think of it, and how you did on it, if you did.