When you need more training volume, there's a few simple ways to implement them into your workout. Here's ways I like to go about it.-(1) SUPERSETS: This is simply where you perform 2 exercises one right after the other without rest. This is very efficient, and can allow you to possibly get a few extra exercises in each session without taking up more time.-(2) GIANT SETS: These are supersets on steroids. The same benefits apply, only this time instead of 2 exercises one right after the other,
PUSH/PULL/LEGS! If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself: First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week.
PICK YOUR PHASE -In the grand scheme of bodybuilding, there's 3 phases, the fat loss phase, the maintenance phase or the muscle gain phase. You're always doing one of these 3 things. If you have a specific goal in mind that you want to strive for, whether it's to drop that body fat, make some gains or stay the same weight, refer to this.-For FAT LOSS, your calories should equate to somewhere between your BW (lbs) x 10-14, protein should be your BW (lbs) x 1-1.2. Maintaining strength!