For those of you who have tried 100 rep training to bring up a body part or two, try this 100's twist.
pick a body part
a specific angle/view of the muscle you'd want to improve
pick an exercise that will train the muscle at that angle/view
example: 1 biceps, 2 front double biceps pose, 3 front double biceps cable curl or any contracted position curl(concentration curls)
pick a weight you can lift for 25-30 reps but only do 20 reps, rest 15 minutes, 20 more reps, rest 15 minutes. continue like that for a total of 5 sets, done. 10-12 hours later same workout for p.m.
you will still train the muscle as you normally would but on these days only do the a.m. 100's workout or vice versa if you train in the mornings
the main reason for the 100's routine is to help increase recovery time by improving blood flow and nutrient delivery...of course the more you train a muscle the better its resitance to over training which in the long run will result in better gains in muscle mass. with that being said doing 100's twice a day on most days and normal training on others can cause over training, so this program can be performed up to 4-6 weeks before just doing normal workouts. return to 100's to improve upon another body part or two after 6 weeks of normal workouts, of course Alpha Male and other supplements will dramatically improve you reponse from this workout.
target muscles biceps, rear delts
prone incline d.b. curls
prone incline d.b. laterals a.m./p.m.
but on back/rear delt/biceps day
only do a.m. 100's workout
p.m. do your normal workout
example: vertical pull workout dominate
neut. grip pull-ups (weighted) 4x4,6
" " " (body weight only) 3x max reps 8,10
decline d.b. pullovers 4x12,15
slightly bent upright row 4x6,8
unilateral cable bent-over laterals
2x12,15 per side
prone incline d.b. curls 3x6,8
incline d.b. curls 3x8,10
P.S. this post was kind of rushed so I'm sure there are holes which will generate lots of questions.