I keep another one on another forum, but plan on keeping one here as well
A little background. I've been training for a year solid, currenty 18, turning 19 in February. I started out at a paltry 150 or so pounds, and weigh in at 200 right now. I stand about 5'11". I trained when I was younger, but a good year plus of inactivity left me in a frail, frail state.
Through diet and training I've been able to pack on some size, and I'm happy with my gains thus far.
My routine used to look like this:
A good 7 day routine that I put on a lot of size with. Rotator cuff and elbow injuries started cropping up, so I decided to try (from the advice of a respected friend) Hypertrophy Specific Training, developed by Bryan Haycock (I think?).
Anyways, at first I didn't think it would work. What the routine entailed was a fullbody workout, 3 days a week. The catch is, you want to keep your intensity high and your volume low. Meaning, for big muscles you do 2-3 sets tops, smaller muscles, 1-2 sets tops. All movements are to be complex (so generally no machines except for leg press and hamstring curls...and maybe cable/tbar rows).
Another interesting part of the routine is the rep scheme. For the first 2 weeks (6 training days) you must do 15 reps. Everytime you come, you must up the weight anywhere from 5-20 pounds of what you previously did. Obviously different muscles you can up to varying degree.
After the first 2 weeks, you do another 2 weeks, this time at 10 reps. Same thing, the weight must be increased a minimum of 5-20 pounds. The following 2 weeks is 5 reps, and the last 2 weeks is either another 5 reps, or 5 spotted/negative reps.
At first I was skeptical, but I needed something new, something totally different from what i was doing before, so I gave it a shot.
I'm MORE then happy now. This is my last week coming up (week 8), and I've packed on 10lbs on this routine, the majority of which I feel is LBM. (I cut down to 190 before this to shed some water/bodyfat). My chest, always a trouble area, is growing. Before I cut, when I was 200, I had no definition, I was a little bubble. Now I have some seperation and am MUCH leaner this time around. Not so bloated either.
In my Kinesiology class, we calculated our bodyfat levels (through skinfold measurements, breadth measurements, height, weight, girths, etc) and I came out to ~10% using 3 different forumlas. So I feel it's pretty accurate, calculation wise. However, taking error into account, I'm probably more around the lines of 12-13, but you never know. I carry most of my fat on my iliac crest and abdominal areas.
I'm looking forward to reading through the journals to get some ideas for future training endeavors. Beyond Failuer Training sounds enticing (I read the article telling you how to do it...by that guy, whatever his name is ) but I wonder if someone not on steroids could handle it (not meaning to bash juicers, but everyone I know that does it is on steroids).
I look forward to posting here, any comments, suggestions, questions, whatnot, whathaveyou, feel free to post!