These guys are giving you good advice. As far as your training schedule, muscle growth occurs roughly 38-44 hours after intense work. If you don't give the muscle enough rest, growth is inhibited. I can't emphasise enough the principle of plenty of rest and proper nutrition. I've been bodybuilding since 1976 and have done things the wrong way and learned from it. I don't even try to do max lifts, I concentrate on working the muscle groups for defination and size. When I was alot younger I would do the stupid showing off stunts, but the years have made me much wiser.
Consider a varing routine that consists of Nautilus, and free weights. A changing routine makes each muscle group stronger. As an example, my chest routine on one day consists of 10º nautilus arm cross using 240 lbs for 8 reps, immediatly followed by 240 lb bench press until failure (absolutely no rest in between). After a brief rest, narrow grip bench press with 200 lbs until failure. After a brief rest, push ups until failure. I don't train the chest again for 48 hours. The next chest session requires help from a partner as it involves negatives with heavier weights. After 48 hours rest, back to the 1st routine except perhaps changing to either an incline or decline press. Whenever the weights become easier, I up the weight by 5%. Every 3rd week, I take a 4 day layoff. Most of my strength gain is shown when I return from the 4 day layoff.
There are many routines, many theories of nutrition and suppliments, the bottom line is that each person responds differently, you have to find what works for you. In my case, I am fairly happy with my results.... 5'10", 212 lbs, 18" upper arm, 47" chest, 32" waist . At my peak in 1987, I was 240 lbs, 19.25 inch upper arm, 48.75" chest, 31" waist. Funny how a 13 year layoff, serious injuries and numerous days on the couch can put you several steps backward.
Also, pick a consistant time that doesn't interfere with the rest of your life. I am at the gym by 6:45 am. For me, the early morning seems to be the best time. It doesn't interfere with work or anything else. A few other things too.... NO ALCOHOL, and no high doses of Ibuprofen. Recent studies have shown that high doses of ibuprofen inhibit muscle growth.
