[Iron Jay]

I know a lot of people will disagree with me on this but the traditional once a week train to failure is not the best approach for hypertrophy...Failure is not necessary for growth, nor is it desired...A better approach would be something more along the lines of a 3on 1 off routine...In the 3 days you would hit each muscle group...It would look something like this..

day1 chest, shoulders, bi's
day2 legs, calves
day3 back, tri's

you can add abs, calves, forarms whenver you want...they can be trained very frequently because they recover faster than any other muscle group...

The most important thing is that you won't go to failure...Not to say you won't lift heavy weight but because you will be training each bodypart 2x in a week, your body simply cannot handle training to faliure...It is too hard on the CNS, you just won't recover....

YOu also need to adjust the load and volume...On certain days when you feel like moving big weight, go for it...On certain days when you are tired, sore, etc you will still train but reduce the load...this allows you to get some blood in the muscle but you are not overloading it...Change the load every so often...FOr a few weeks keep the repo range around 8, then 10-12, then change to a heavvier weight, lower rep say 6 reps or so....Its kinda like a prymid with the weights and reps...Every so often back off on the load to allow your body to catch up...

IRON Jay

I STAND ALONE...