I Apologize for taking so long to respond. My current diet is a bit draining and I’m not so quick to hop on the computer after work. I plan to post several training diaries and past training articles that I’ve written.
Your question covers a broad range of answers. I think it’s important to remember I’ve been doing this for twenty years and have run the course of different training routines, most of which have worked well (thank you Danielson) and a few that haven’t. If you have a specific problem area, or even if you have an exercise routine that has worked well for you that you would like to make work even better, let me know and I’d be happy to bounce ideas around.
Some of the workouts I’ve developed involve age old basics but I also believe I’ve developed (along with Danielson’s help) several unique ideas and methods that most people don’t employ and that I rarely (or never) see other use at the gym. The following thoughts are just a few of my favorite basics.
Because I train drug free, I place a large emphasis on my “Heavy vs. Lean” seasons. The heavy/lean titles refer to my bodyweight. No matter how much bodybuilding has advanced in the field of nutrition, we still don’t know everything so I prefer to not take chances and during the heavy season I eliminate all extra aerobics and eat every possible thing I can get my hands on then attack the weights with ferocity. I don’t want my body to miss any necessary enzymes, vitamins, or calories that macronutrients deliver so I prefer to over consume a bit. It may be possible to gain muscle while staying lean, but it’s much easier to gain muscle while consuming mass calories.
I prefer to be lean, chicks dig it more. So I sometimes begin my lean phase of dieting and training earlier than I should. I get tired of not fitting into my clothes and rocking my fat ass back and forth to get out of my car. I like to have a specific goal to focus on in order to stay motivated during the surge towards a low body fat percentage. A vacation to somewhere warm during the cold Michigan winter is an obvious one. Also, tell others about your commitment to gain or lose or whatever it might be. Put it on the line.
After a long period of dieting and increased aerobics, the change to increase calories and size is a welcome one.
My reps per set only vary slightly from one season to the next; 8 reps is always a favorite with some as low as 6 and some as high as 12. It’s rare that I go higher or lower. What does vary greatly are the exercises I perform and the speed at which I finish an exercise. Before I worry about sets and reps I plan for focus and intensity. This starts the day before my workout. I’m conscious of making sure I get the right amount, and variety, of calories to perform at an optimum level.
Once my workout starts, I never talk to others. I’m polite and will give a spot when asked or answer a question when it’s posed, but otherwise once the headphones go on I’m in my own little world until I’ve “Destroyed It” Destroying It, is what I call it when the workout goes as planned. It also means I’m going to feel weak for a good portion of the day after my workout. “Focus” “Tunnel Vision” or “Eye of the Tiger” whatever you want to call it, do whatever you can to reach it quickly and maintain it throughout your workout.
I know this is all pretty vague and basic and doesn’t address your sets and reps very well but it would be easier to do with a more specific request. Are you bored with any routine (chest, arms, etc.)? I’d love to talk shop in greater detail. Good Luck and I’ll talk to you soon.