Hey everyone, I came across this site via some pictures of Caveman a few weeks ago, now that I'm starting to lift, I figured I'd come back.
I'm a freshman at college, going to be 19 here at the beginning of February. I'm about 6'3" 230 pounds. I was wondering what kinds of lifts/sets/eating habits I should strive for to both gain muscle mass and look more defined and cut. I really haven't developed a set routine yet.
What is the best number of sets and reps. I've always had preconfigured routines in high school through the football program where the coach would not let us stray. Now I'm on my own and am being told it's best to do until failure 3-5 sets, others say 12, 10, 8, some say that plus a set of 6 and a set of 4 at the end.
Lastly, what speed should lifts be done at. Extension and flexion, should it be done slowly, quickly, mixed?
Thanks for all your help in advance.
Also are supplements that beneficial?