Nolotil is a poster here and his training guidelines/recomendations are spot on pure gold IMO
Discuss
"for natural bodybuilder; total newbie should do full body workout 3 days per week,, then after maybe 6-12 mmonths of serious training; 2-day split 3-4 days per week so you maintain frequency off about twice per week per body part then when you advance more you can start doing some other things,, specialization routine and/or 3 day split on 5 day rotation to keep frequency to atleast every 5th day,.,etc etc
stop talking about HIT vs volume and look at science;; science says ,, work muscle twice per week (or three times per week if you are total newbie),,
volume ;; there is optimal range, according to wernbom review it is 40-60 reps, which means about 3-9 sets per body part if you use rep range 5-12,, which is rep range bodybuilders should mostly use,,
intensity ( percentage of 1 RM);; mostly 75-85%,, sometimes abit higher and abit lower but average intensity approx 80 %, look at wernbom meta review, look at rhea studies,, total newbie can and should work at lower intensity,, approx 60% works for newbies
failure or not ;; failure is NOT a must like many HIT maniacs say,, this is VERY big mistake they make,, because too much failure training (even small amount for many peole) will force you to reduce volume too much also it will burn you out,. and create under-frequency in your training...most cases stopping one rep before failure is best because it doesnt stress your CNS so much but still gives plenty of stimulation for gtrowth"
