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wot do the plates weigh in kgs?

which is best for building muscle 3 sets 8-10 reps or 4 sets 8-10 reps?

Which is best to do...?

Bulk up and then cut down when you get to your target weight and size.

OR

Eat clean (high protein, medium carbs - none at night, and some fats) and do cardio for 25...

no sorry, wot i meant was i do wednesdays routine on sundays aswel. So i do two arm days. is this too much?

when bulking shud i just eat a lot of protein or carbs and fats aswel?

should i do cardio like 2 times a week b4 breakfast when bulking?

can any1 make amendments to my workout?

Monday:...

like...?

wot u talking about, explain 2 me how its retarded?

how long dus it normally take to go away? should i carry on training as normal and just forget about it?

i been training for about a year now and started off pretty chubby. after a few months i had lost all my fat apart from my chest. though after lookin on the net i found that during puberty blokes...

Are you bulking or cutting?

i normally do 3 sets of 8-10 on each exercise and 3 sets of 21's. I normally do this on wednesdays and sundays. is this too much for trying to build muscle and bulk up?

at the moment i train my arms on mondays and do four different exercises for my biceps-
ez bar curls
seated curls
barbel 21's
barbel curls

is this going to get me good gains? if not can...

Does anyone know how many sets and reps you should be aiming for to build muscle and bulk up?

Thanks.

I've been training for about a year and the majority of that has been pretty much wasted due to the fact that i've been attempting to gain muscle and burn fat at the same time. Now i've realised...

Hey, is it better to train primary and secondary muscles on the same day so that they get a good rest before the next session?

For example:
Monday:Bicep and Back
Wednesday:Shoulders and Triceps...

I just have a couple of questions i was wandering if ne1 could answer for me:

1) If you do not ache after a training session does this mean that you have not built muscle?

2) Also if you...