How many sets per exercise? Give a break down of a typical body part workout.
First off, it constantly changes and depends on how I feel. I work 1 body part a day, sometimes I'll split it up with doing shoulders in the morning and then later in the day or I'll just do it in the afternoon once. And I'm always static, I change up the days I do body parts. Say one week I did shoulders on Monday, next week I'll do it on Friday or I might even miss doing them the following week. I like being spontaneous because this helps stimulate growth for me. And I always end my workout with abs, 100 upper and 100 lower with strict form. I NEVER go heavy on weights (a good reason why I have never been hurt) all strict form, basic movements, high reps and total isolation. I'll also change up the reps on each set, 5, 8, 10, 12, 15 whatever. I go totally on feeling and I always get an incredible burn. Mind to muscle connection is important. My total workouts last between 20 minutes to an hour, it all depends on how my body looks and feels and is constantly in flux. Works like charm.
The only thing I'm pretty strict on is my diet and it's very important that I don't miss any meals because I'm naturally lean and the food helps me maintain my size and keeps me from being flat. My 6 meal a day diet is very clean with all the essentials; egg whites (some yokes), oatmeal, sweet potatoes, vegetables, meat, chicken, tuna (I don't do any supplements, all my nutrients and protein is from pure food, unless I'm traveling which I'll eat a Pure Protein bar or Met Rex bar depending on how I look). By week 7 I start to lean out and increase my carbs (just a little). Without fail by week 15 to 17 I am ripped, vascular and hard as steel. My body never fails to respond. Now to maintain my muscle I'll have HUGE cheat days once or twice a week depending on how I look (usually Thursday and Saturday but these change as well. I like Saturday because I can sit on the couch all day and just eat) eating any and everything (pizza, pasta, ice cream, candy, cereal, cookies) literally all day long and as much as I want. I also don't train at all during those days so my body will naturally absorb all the fats and carbs I get down.
I truly believe that this formula works like a charm (for me anyway). And that the long 7 month layoff, the rest, and staying away from everything regulates my body so well so when it's time to get back on my cycle, it responds so well to it.
