At this point of my life and all the reading I have done AND the observation of big dudes (I know quite a few) and I am finally starting to look big and fill out an XL shirt and in some cases, XXL T-shirts (due to neck, trap, shoulder, and lat growth, NOT because of some big belly as per Chris Shuggy), I have realized that bodybuilding is just this:
Choose the frequency you feel is necessary according to the volume you do for each bodypart. I do once per week but the whole new rage is twice per week and less volume. Whatver you like! Although I do respect Dante very much and he is far more advanced and experienced than I, I believe the higher frequency thing is overrated because there are STILL huge men training each bodypat once per week. I also do not like following one trainer or guru like he is god!
Nearly all bodybuilders do 2 to 3 exercises for small muscle groups and 3 to 5 for large muscle groups.
Make up your mind. Either you are going to blast a muscle with low to moderate volume (2 to 8 total sets) and intensive methods (drop sets, forced reps, rest pause) or you are going to do it with high volume (>9 sets per bodypart).
I do not give a shit about pre set rest periods. I go when I get my breath back.
Nearly all bodybuilders perform 6 to 8 reps or 8 - 12 reps.
Nearly all bodybuilders use 1 to 2 basic, big exercises per muscle group and 1 to 2 secondary and/or auxilliary exercises per muscle group.
Come up with a split you like and is practical and doesn’t interfere with the recovery of muscle groups (ie: shoulder and chest day too close together, biceps and back days too close together). Train 2 to 3 muscle groups per session.
I truly do not know one big bodybuilder who does ANYTHING besides what I mentioned here! I am willing to be NOT one does anything different or more complicated or scientific! Notice how I did not have to introduce this subject with scientific backfround information in kines’, biomechanics, neurology, and so on!
Nor did I have to brag about people I advised in training. Nor did I have to promise you that all your stallings in training will be relieved if you follow what I say here. Notice how I did not write this material with a shitty title!
As for diet, AGAIN, I do not know of one bodybuilder who does not follow something like this for an offseason diet:
1 to 1.5 grams pro/lb
15 to 30% of diet as fat
Carbs: the rest!
That is it! Also notice how I always say NEARLY ALL BODYBUILDERS constantly and not NEARLY ALL STRENGTH TRAINING WRITERS in my writings.