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Dont dirty bulk the cut after is painful better do clean bulk 500 over maintance tops

5g every day

I think you should clean bulk if u cut u will be too skiny

Sounds like depresion not overtraining maybe see doctor

Chest mostly and sometimes obliques/back

On compounds i rest 2 minutes on isolation abit less dependis how I feel.

Triceps
Back
Chest

U should probably reduce the cardio if your goal is to gain weight to 1x/week if u are cutting which doesnt make much sense with your weight u can keep it I guess

hmm ok thanks for answering me will try it after new year for 2 months before i start cutting and will report results thanks.

Will try your setup after new year just a question tho on chest/arms day u do 1 day biceps 1 day triceps or ? u do both in one day

[QUOTE=DerekEt;995299183]Answer this question: why do you think you should train each muscle group once a week?

never trained diffrently thats what pt told me but i am up to try smth else sure

Bulking 4 day split i currently do 184cm tall 78 KG atm

Monday chest/biceps
bench 4x8
incline bench 4x8
dips 4x10-12
crossover 4x12
biceps dumbel curls 3x8
concentraion curls 3x12
hammer...

smash her then leave her.

12% maybe but someone more experienced should say

Mirin

Dunno why to me Incline bench feels much better than flat and decline.

well if u dont do any lower chest work than it will help but if u do wide grip dips etc not big change imo

Clean bulk maybe if u do it wrong and gain some fat u can always do a mini cut if u are not satisfied with results.

Swimming

Well depends how u do 21 but i dont think its that good as main exercises for example biceps exercises on arms only day would look smth like
Barbel Curls 4 sets 8-12 reps
Hammer curls 4 sets 8-12...