I've been training now for the last couple of months after a layoff due to a long illness so I've lost most of the gains I made. I've read about Dorian Yates early training years before he marketed his blood and guts routine. In his first couple of years of training (when he was drug free btw) he trained half his body in one workout then the other half the next. He would do 1-2 warm up sets followed by 2 work sets for each exercise. He would do his first set with his top weight for so many reps and go to failure. For the second set he would reduce the weight by 10% and again go to failure for so many reps.
Since I've lost muscle and strength I thought this would be a good way to get back into the game. I've adapted this training philosophy of his to suit my needs. For the 2 work sets I would do 6-10 reps on the first set, then for the second set I would reduce the weight so I fail around 10-15 reps. Sometimes I would do a drop set after the second set for 3-5 reps if I feel the need.
The routine - workout A
Bench press
Incline press
Flyes or pullovers
Chin ups or Pulldowns
Bent over rows
Deadlifts
Dumbbell press
Side lateral raises
Leg raises
Weighted crunches
Workout B
Squats
Leg press
Leg curls
Calf raises
Seated calf raises
Barbell curls
Incline curls
Press downs
Lying extensions
So far so good on this routine. Once I'm done with this routine I'll move on to Dorian's more advanced routine but still keep to the 2 work sets with a drop set at the end of the second set if needed.
