heres fatpandas philosophy:
frequency: train each bodypart every 72 hours (due to studies that show equal hypertrophy but greater strength gains over working bodypart every 48 hour - optimising protein synthesis and cns regeneration)
sets/reps: 3 sets total for each bodypart - 1 set 20 rm(as fast as possible, to stimulate fast twitch fibres and also acts as warmup), 1 set 10 rm, 1 set 5 rm (increasing the weight on each set)
split:
mon: chest/tri/front delts/side delts
tue: legs/back/bi's/rear delts
wed: off
thur: repeat mon with different excercise.
fri: repeat tue with different excericise.
sat: off,
sun: chest/ etc etc
excercises: all taken from the book target bodybuilding, that show what excercises stimulate most muscle fibres, i.e.decline/flat/incline bench or db for chest. bb rows/db rows for lats etc.
i only do 1 excercise per bodypart per workout.
nutrition: pre/post : chocolate milk (low fat) although i am thinking of trying the full fat kind after the recent studies that show full fat milk stimulates more muscle than fat free milk.
after trying the low carb for 6 months or so my strength went to shit, and fat loss stalled on as little as 2000 cals, but when i added 50-70g carbs my strength improved immediately ,so i'm thinking of going back to a low fat, moderate carbs, high protein.