thanks for all the advice guys i really appreciate it, i will def work on decreasing trianing volume, today i limited mysel to 1.5horus with warmups so thats t least an hour shorter than normalso im happy.
in regards to gas leftin the tank honestly itdepends on the day but somedayim whooped and need aLOT of preworkout to getthrough, esp, some leg days, droppin to the floor after drop sets on suats and leg pressesand hacks...........legs sore for a week.......
i did teh layne norton power/hypertrphy split fora whle and lovedit but i had a partner and a psotter for those heavy days, i dont have that anymore ewhich sux!
Just grab a random dude at the gym when you need a spot. It's a easy as, "Excuse me, can I get a spot real quick?" Pick a guy who looks like he knows his way around a weight room for safety sake. You'd be surprised how willing people are to help out. Ask for form and technique help too, even if you don't think you need it. It's all well and good to get advice online but some things are better demonstrated in person.
It's been a while since I was a beginner and even then I started lifting in jr. high for our athletics programs so I always had some guidance. I don't know of many beginner bodybuilding programs (hypertrophy). They could be out there en masse but I think it's because you have to have a basis of strength and know how to really get in to a hypertrophy program to begin with. Maybe some others will chime in though.
I can't post links which is highly annoying and don't remember the name of another thread I'm posting in but regarding strength I mentioned buildin a foundation over there.
Essentially, Think about dinner. You can lift a fork 100 times and not induce hypertrophy. Imagine squatting 200 pounds for reps and then imagine squatting 400 pounds for reps. The higher level of strength alone will increase your capacity for size.
I am willing to bet you are a beginner for all practical intents and purposes and should start with Bill Starrs 5x5 or Mark Rippetoe's variation of it until you hit at least intermediate strength levels.*
From there I would recommend Bill Wests Westside method to gain appreciable strength and then a bulking plan known as Doggcrap for your hypertophy. It will let you eat a **** ton too, don't worry.
You can't build a house without a foundation. Get your squats, deadlifts, bench and overhead presses up to par with the programs above. I would also recommend a website called exrx dot net. (still can't post links) They have charts outlining beginner,intermediate, advanced guidelines and definitions to place yourself in the right program plus a ton of useful, practical info.
* I recommend 5x5, westside and doggcrap because that's what I have used. I still do. I cycle through routines as the year goes on personally. Strength in the fall, bulk in the winter, cut during spring and 5x5 (with personal tweaks and additions at this point) in the summer. You need to do whatever your chosen strength routine tells you until it's over, then assess where you are experience wise and plan your next move accordingly.
These days I do tweak routines or make up my own to bring up lagging body parts et cetera but highly recommend getting on pre-planned routines for at least a few years. The selection work is already done for you and you will learn alot as you go. Jim Wendler's 531 is super popular right now for strength, Big Beyond Belief is a great one for hypertrophy with a few templates designed for varying experience levels too.
I know my post is long winded but to wrap up:
1. Build strength first (what are your numbers?) - Starr, Wendler, West, Ripptoe, Tate
2. Pick a hypertrophy plan when you have the strength to actually make it worthwhile - Weider, Jones, Trudel (Doggcrap), Costa (big beyond belief)
Don't rush to number two. Routines geared to strength will still build muscle mass. You just need your emphasis on strength first. Bodybuilding is a marathon made up of lots and lots of sprints.