I've gone with a new program. It's a mix between Yates, Menzer, and German Volume Training. This routine is done with extreme HIT, I would even argue I've been doing it more intense than I've seen anyone else do it.

The basic of the program is located here.
Bodybuilding.com - AGS-10 Training Program: Inspired By Dorian Yates' HIT Principles!

I made modifications to the program based on available equipment and personal preferences.

Failure: For failure sets I used 1 rep max, doing what I believe is called a rest, pause set. For example on flat bench. Load your one rep max. Do the rep, then wait 15sec then attempt it again. Repeat however many times you possible can until you want to cry.

A spotter is a must. The spotter should be needed no later than the 3rd rep. I do not lower the weights, the spotter makes you do 100% and gives the least amount of spotting as possible.

Warmups: two sets of warmups are done for each muscle group before it is worked. Warmups are not included and are done realitivly light for 12 reps.

All volume excercises are immediately followed by an extreme fascia stretch. Method can be found here:
http://www.bodybuilding.com/fun/extr...stretching.htm

So here it is:

Monday: Chest/Calves

Incline Bench Press: 1 set to failure within 4-10 reps
Flat Dumbbell Press Or Machine Press: 1 set to failure within 4-10 reps
Incline Dumbbell Flyes: 1 set to failure within 4-10 reps
Cable Crossovers: 5-10 sets of 10 reps or 1 set of 20-30 reps
Standing Calf Raise: 1 set to failure within 4-10 reps
Seated Calf Raise: 5-10 sets of 10 reps or 1 set of 20-30 reps


Tuesday: Delts/Traps/Deadlift

Deadlift: 1 set to failure within 4-10 reps
Barbell, Dumbbell, Or Machine Shoulder Press: 1 set to failure within 4-10 reps
Dumbbell Side Lateral: 1 set to failure within 4-10 reps
One-Arm Lateral: 5-10 sets of 10 reps or 1 set of 20-30 reps
Barbell Shrug: 1 set to failure within 4-10 reps
Dumbbell Shrug: 5-10 sets of 10 reps or 1 set of 20-30 reps


Thursday: Back

Bent Over Row: 1 set to failure within 4-10 reps
Reverse Grip Lat-Pulldowns: 1 set to failure within 4-10 reps
T-Bar Row Or One-Arm Dumbbell Row: 1 set to failure within 4-10 reps
Wide Grip Seated Cable Row: 1 set to failure within 4-10 reps
Straight-Arm Pulldowns or Pullover: 5-10 sets of 10 reps or 1 set of 20-30 reps
Bent Over Rear Dumbbell Lateral: 1 set to failure within 4-10 reps


Friday: Arms

Triceps Pressdowns or Weighted Dips: 1 set to failure within 4-10 reps
Close Grip Bench Press or Skull Crusher: 1 set to failure within 4-10 reps
Overhead Triceps Extension: 5-10 sets of 10 reps or 1 set of 20-30 reps
Dumbbell Preacher Or Machine One-Arm Bicep Curl: 1 set to failure within 4-10 reps
Barbell Curl: 1 set to failure within 4-10 reps
Dumbbell or Cable Curl: 5-10 sets of 10 reps or 1 set of 20-30 reps
Flexion Barbell Wrist Curls: 1 set to failure within 4-10 reps
Extension Barbell Wrist Curls: 1 set to failure within 4-10 reps


Saturday: Quads/Hams

Leg Extension: 1 set to failure within 4-10 reps
Leg Press: 1 set to failure within 4-10 reps
Barbell Squats: 1 set to failure within 4-10 reps
Hack Squat: 5-10 sets of 10 reps or 1 set of 20-30 reps
Lying Leg Curl: 1 set to failure within 4-10 reps
Stiff Leg Deadlift: 1 set to failure within 4-10 reps
Single Leg Curl: 5-10 sets of 10 reps or 1 set of 20-30 reps



Off the top of my head I can tell you this is my 3rd week in this routine. My max flat bench went from 275lbs to 315lbs (got 2 reps zero spot).

Goal of this routine is to always increase the weight each and every week.


So what do you guys think? Seeing a nutritionist on Monday to vet a rock solid diet as well.