Getting back into training... ive been lifting since janurary 2007 till about 3 months ago when i had a layoff due to illness.
Just need some advice on a training program for hypertrophy.
I did a 3 day a week program before... shoulders/tri's, chest/bi's, legs/back with about 8-12 sets per bodypart with 8-12 reps per set.
Its time for a change, that previous program burnt me out pretty fast due to the high volume on each training day.
I want to particularly increase delt size and forearms.
I will still be doing a 3 day split or 3 day fullbody workout then slowing moving into a 4 day split.
The only thing i get confused with is the best amount of sets per bodypart if its only being trained once per week.
Im 6"2 at 217lbs at present.
recommendations for sample programs for me would be great.
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