T Nation

Training frequency/duration for natural bodybuilders

I’m looking for some help dialing in my training routine. I currently train four days per week, two on, one off, two on, two off. I train each bodypart once per week. Twelve sets for the majors, nine sets for the minors. I build my routines around basic movements like bench presses, squats, deadlifts, and military presses. My rep ranges are from 8 to 12 per set. No forced reps. I take a rest week every 12 weeks of training. My question is, in your opinions am I training with the proper frequency and duration to increase my muscle mass? I currently weigh 225 at 5"6". My lean weight as calculated by hydrostatic testing is currently 193Lbs. I eat about 210 grams of protein per day, and bounce my carbs between 195 and 450 per day based on my activity. Any input would be appreciated as always.