I have been lifting seriously for 4 years now, doing my fair share of forum and article trolling. I find the more articles I read the more similarities between them stand out over the differences, leading me to believe just following a set of principles will bring hypertrophy. Part of me believes I have stumbled upon the oh so secret auto-regulation everybody raves about, but who knows. So I just want to lay out the principles I have come to believe and have everyone tell me where i have the right idea and not.
Split: Legs, Chest and shoulders, Back, bis + tris, repeat
A. Heavy Compound, ramping 3s, purpose being to warm up and activate nervous system
B. Assistance exercises, ramping 10s, 2-3 exercises for bigger muscles, 1-2 exercises for smaller ones. Last set always to failure in the 8-12 range
C. 3 sets: Giant set, superset, partials, basically an extended set to get blood in the area with fascia stretching between sets
Rest: 1-2 minutes, playing it more by feel than time. make sure rest is enough so the next set will be strong
Tempo: controlled decent, quick reversal, explosive concentric. 3 second descents for compound exercises I want to emphasize. ie I want to work the upper chest I would do a 3 second decent on incline bench
Cardio: non panting steady state cardio 30 min a day
Exercises change after 6 workouts, so a little more than 3 weeks.
If I feel stagnation try a 12 week westside program or any credible strength program to bust through the plateau
Food wise I know everybody says to eat more, but at 200lbs and age 18 I easily put in 3000-3500 kcals a day w/o trying, so I figure going overzealous would just start to make me fat.
If anything was unclear, I'm sorry organized isn't my forte, just ask. Also If you are reading this and feel like screaming at the computer because this is what every knowledgeable person on forum preaches, that's what I was hoping for, please simply confirm I'm doing things right and move on. More importantly, if you see something you disagree with, PLEASE TELL ME!!!