Bodybuilding To Gain Strength
How many sets a day? Have any formula for this?
If you are trying to gain strength, then 15 reps per set and if your trying to gain muscle, although strength and muscle are related but it is more of a body builder's approach, then at least 8 to maximum 12 reps per set plus if you train with pyramiding technique in which you gradually increase your weight with increasing sets until you cannot keep up with 8 reps really works.
Also for sets, the thing is capability for handling weight and sets vary from people to people so you really have to sense how much you can take it safely, while pushing a little further every time so it is all about how much juice you have got, keeping in mind that your workout period should not be more than 60 minutes.
What I should do for making cuts or shaping up my body after having enough mass?
More reps bring shape and cuts because more reps (15-30) are possible with lightweights whereas lesser reps bring mass because you cannot do many reps more than 12 or 8 with heavy weight.
More reps (15-20) bring shape but going low and cutting down the weight is never the answer. The thing is bulky look comes from the layer of fat over muscles. By cutting down the weights, you are compromising the muscle growth but even when you are growing up muscles that layer of fat has to go, so the solution is to add cardio to your training program to burn up that remaining fat.
Is it appropriate to have cardio (running) before lifting because we always have to make warm up, replacing warmup exercises at start with running or cardio? What do you suggest? If yes, how much time? Does running decreases muscles because whole body is involved.
A light cardio before a weight session is advisable to all as cardio never decreases the muscle at all but just be careful, not to keep your cardio too intense before the weights. Muscles are lost when they decompose. It is best if you do cardio after weight training. Do it on alternate days with a max duration of 30 minutes. As you progress, keep on increasing the intensity.