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It's really trial and error. But the trick is in the carb intake. You need to count the calories that you get from carbs and tabulate it. Check where you get maximum gains with the least increase in...

Nice! Great job! Now that's how you squat! :D

Also, since you want to gain muscles, maybe you can adjust your workout by doing this:

1. (Full Body, light to medium weights)
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3x10 Squat
3x10 Deadlift
3x10 Flat Bench Press...

I also recommend you take supplements too. The rationale of taking supplements are: 1) convenience (you can take a protein shake anywhere and 2) it maximizes your stomach space, so to speak. :) Whey...

You're missing one important aspect of bodybuilding: warm up. Your arms are not completely warmed up then you lift heavy on your first set. Potentially, it can cause injury to your arms/joints. I...

Back squats, leg press, leg curls, and calf raises are the way to go with you. Of course, you should start with very light weights, then put on heavier weights as you go and progress each week. This...

If you don't squat, then you're not working out.

Your split is ok for general bodybuilding. But you want to pack on size and gain strength, you need a split where your muscles get a lot of rest time. Your repetitions (and I assume, the wieghts) per...

I think your split is ok. If it works for you and you're achieving your objective/s, then continue. I'd change it a little bit though for me. I'd combine chest shoulders and triceps on one day and...

I agree. At 6'1", he's just less than 180 lbs., and has 24% fat.

I agree with this, as mentioned above. That is why I recommended the workout above because that kind of split worked with me and with my other gym buddies. Maybe it'll work for him too.

Ah ok. My bad. Now I understand you more. Well, in our experience in the gym, it wasn't an issue. We rationalized that using your arm muscles for exercises not for the arms are inevitable. It's just...

The reason behind it is because big muscles need at least 5 days of rest while smaller muscles need only 3 or 4 days of rest before you exercise it again. With this program, you hit the arms (small...

What is your target? Mass building? Fat burning? Or just an overall balanced physique? If your choice is the 2nd and/or the last, you can do whole body. If you want to build muscle, What you're doing...

Try this for 6 months:

DAY 1: LEGS
Squats - 2 warm up sets, 5 sets 6 reps
Leg Press - 3-4 sets 8-10 reps
Leg Curls - 3-4 sets 8-10 reps
Calf Raises - 3-4 sets 8-10 reps
Leg...

And you don't have workouts for your shoulders (except the bench presses where the shoulders are hit secondarily).

What kind of workouts do you do for your legs? If you don't squat, then you're not working out.

It's too much for a day. Consider splitting it in 3 days. 1st day, legs; 2nd day chest, shoulders, and Triceps, and 3rd day Back and biceps. And also do heavy weights with 6 reps on Suitcase Squats,...

Add in 3 sets of Shrugs on your 1st Back day and 5 sets of deadlifts on your 2nd back day. If your back truly hurts from doing deadlifts, then by all means buy a powerlifting belt.

I agree. Pre-activation or simply "warm up" would be a good practice, rather than the true sense of pre-exhaust.