Well, its not all about the show muscle. You will build size and density also with this philosophy.
Its a standard work out session but the thing that makes it special is the 7 sets that come at the end. You will hammer your target muscle group with 3 heay moves and then finish with 7 sets to pump and deform the fascia that surround the muscle.
But, when I say pump sets I don't mean the usual repping out with light weights. I mean grabbing a weight you can handle for 8-12 reps and do seven sets with it. The theory behind doing this is pretty simple. I like to explain it with a wire analogy.
Imagine a wire and its coating
Now, think about stretching the wire's coating. Ok, now what does that do? It allows more space to put more wire in the coating.
Its the same idea for the muscle fiber and its fascia. If you stretch the fascia your muscle fibers have more room to grow.
Stretching is also important as it really emphasizes the deforming of the fascia. So with that, stretching between each set is very important.
Water is a must during training for nutrient transport to the muscle fiber.
So a sample quad work out would be
Bike/Eliptical Warm up for 5 mins
complete set one, sip a mouthful of water then flex your quads as hard as possible for a 15 count followed by a stretch for a 15 count
do that 2 more times and move to a compound move...I like Front Squats, but you can back squat if you want, total prefernce thing.
4 sets of Front Squats sipping,flexing and stretching between each set
Leg Press for 3-4 sets sipping, flexing and stretching between sets
And for the final 7 sets use something like machine hack squat
7 sets 30 seconds between sets, so basically as soon as you finish the streching and flexing hop back on the machine and get 8 more reps
I'd suggest a 5 day split abd doing arms on their own day.
Friday-Arms, do arms alternating bi's and tri's
that is basically it
anyone have questions PM me