Advice me an advance routine workout

[khanhhoa1912]

Im Tommy
CUrrently, going to gym 4 days a week and in an upperbody day, i try to excerise 5 groups :chest, lat,traps,biceps and triceps. I wonder if there is a routine to fasten up muscle growth.
_ Should I reduce the number of above muscle groups trained in a day down to 1 either 2 groups ? such chest 1day of chest + triceps and the other day of Lat+ biceps ?
_ is 2 hours training considered too long ? how long should be an acceptable period ?
_ Is 30 sec between each set considered too short ? Im doing 6 sets for each exercise and adding heavier from the 1st set to the 6th. if I require for longer rest, how long should it be as I realized during chest press ,if I rest longer than usual and be back to lift the heavier weight, i can not lift up the bar even once, really exhausted.
_ does a proper training mean that I must feel pained on a particualr muscle group trained after a night ? Usually, i feel stiffed after a day of adding heavier weight .

[khanhhoa1912]

up...............................................................................

[Boss Man]

Take 60 - 90 seconds per set break. Don't exceed 1.5 hours and stiffness or DOMS, (Delayed Onset Muscle Soreness), is common, but nothing ot worry about. It may subside over time when your body gets more used to training.

[khanhhoa1912]

thx bro......................................................