It's inspiring to hear some of Adonis and Daddywaddy's workouts to give the muscles a new inpulse.
What worked for you to accelerate some new growth on a bodypart?
1) Full pyramid: Do the usual 3-4 progressively heavier pyramid sets, followed by a couple of sets with the top weight. Then pyramid back down over 3-4 sets, doing as many reps as you can on each set. You will have done 8-10 sets total for one exercise, which means that you probably won't need to do a whole lot more (if anything else at all, depending upon the size of the given bodypart) for that bodypart that day. This works well for basic exercises like squats, benches, rows, military presses, closegrips, barbell curls, standing calf raises, and SL Deads.
2) Using the same basic exercises as above, do your normal workout for whatever bodypart(s), starting with several sets of one of the above basic exercises for each bodypart. After doing your normal complete full workout for each particular individual bodypart, go back to the first basic exercise you performed and do 1-2 lighter weight, high rep "endurance" type sets.
As an example, with quads I usually start with 5-6 sets of squats - several pyramid sets with at least one very heavy set, followed by a moderate backoff set with roughly 70% of the heaviest weight for higher reps. I then typically do 3 sets of leg presses, followed by 3 sets of hacks. Instead of finishing off with the typical 2-3 sets of leg extensions for 12-15 reps, I'll occasionally (about once a month) go back to squats. If my heaviest earlier set of squats was 455 (which I would have followed with a lighter backoff set of 315), I'll go down to 275 and do as many clean, deep reps as I can. If I'm really feeling masochistic, I'll drop down to 225 and do a second high rep set to finish. Very intense.
