There is no best ratio, but check this out when formulating a plan! https://content.tigerfitness.com/dorian-yates-training-frequency/

Both of them! they are both free weights and both have advantages. Squats with barbells and bench press with dumbbells!

There are so many that are great, choose one YOU prefer but I always recommend two leg days. Try:

Quads/calves

Chest 

off

Hams/calves

Back

Shoulders + Arms

Off

Training will improve this as will DIET. I don't think it will effect your gains much, other than being sleepy, as long as macros are equal

There is no reason why Insurgent would cause this, quite the contrary. I would look at something else in your diet causing this

See this! https://content.tigerfitness.com/dorian-yates-training-frequency/

I don't see bodyweight day having enough progressive overload to be optimal. I don't like this strategy BUT if you want to do it let us know how it goes!

I don't believe counting during the set is the way to go. The key is, go intense and lift controlled. I don't believe you can be intense when counting the time it takes to complete reps.

Hey Debbie,

The inner seal can vary based on stock lids used. I wouldn't be concerned.

I would save it for POST cycle