hardrock said:
Shifti- what are the best mass movements for each bodypart when only doing a few sets? Also please explain rest pause sets.
Be sure to do hyperextensions for the back at least....and they will help in rehab. Do 3 slow sets of 12-15 with weight and hold at the top for a count.
Rest pause reps...a favorite of Dorian Yates....take a set to failure or at least until the last rep is the very last rep you can complete.....then put the weight down for 10 seconds...then pick it up and do more reps...put it down and rest again for 10 and then do more reps. Do this three times max.
They work very well for curls and calves especiallya lthough they work well on almost all exercises. Don't do this too much or you will over train.
Best exercises for mass
Chest.....dips with elbows out or declines. Try this.....hold your arms out straight in front of you and extended and then contract the pecs....now move the arms DOWN at about a 45-60 degree angle...notice how much stronger the contraction is. The fuction of the pecs is to bring the arms across the front but also to bring the arms DOWN.
Lats....palm up chins or pulldowns. This grip places the bi's and lats in their strongest pulling position.
Rows with a curl grip ie: Yates rows.
Upper mid back.....Deadlifts and rows. Row strictly and try to hold the weight in the fully contracted position with low back arched a bit.....same for pulldowns etc.
Shoulders.....seated overhead presses to the front. Bench set at about 80-85 degrees.
Bi's....regular curls
Tri's....close grip benches with a grip about 15 inches apart(elbows in) OR dips with elbows IN, either free dips or machine.
Low back....regular or stiff leg deads
Hams...stiff leg deads
Quads...DEEP squats or DEEP leg presses at least but squats are better
Abbs ...hanging kne ups curling torso up to chest.
Traps...shrugs and dealifts
Calves...donkeys but I also like raises in the leg press machine.
Focus on adding small to tiny amounts of weight to the bars weekly as this is KEY. The goal is NOT intensity but progressive poundages...intensity will come along with the very hard work done.
www.fractionalplates.com
I have been training in this low volume high effort way for 22 years ever since Mike Mentzer. I did drift from it a couple times due to brainwashing from the glossy mags but I only became stale with high volume and gained NOTHING.
Everyone will go stale from time to time bro. You need to cycle your training intensity. You cannot train all out all the time. Even Yates couldn't train all out for more than 6 weeks after which time he backed off but still used heavy weights and low volume on the basics.
After you can no longer add even 2 pounds per week to the squat and 1 pound per week to the bench and half pound to presses etc then end the cycle and take 7-10 days off. Then start again with about 90% of your previous bests for the rep range used. Sometimes one can go for months with tiny progressive weight increases and keep growing and sometimes only 6 weeks or so....if you are still able to add small amounts of weight to the bars then you are still gaining and there is no need to stop.
Listen to your body....if you are tired then DO NOT train...take another day off..you will not shrink trust me.
RG
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I usually do squats in one and trapbar deadlifts in the other. Only do big compound compound movements also. Don't focus on insane intensity tatics like negatives and dropsets as these will result in overtraining even on most sane cycles. Personally I like the 5x5 system for upper body and 3x8 for lower body as my legs and lower back are simply too strong for my body weight (495lb squat and 565 dl @ 190lbs) Another thing to play around with is a death-set of 20 reps in either the squat or the deadlift. A single 20 rep set with your 10 rep weight done on a trapbar may be the single most result prodcuing excercise on the planet, IMHO. Also remember heavy shrugs (without working your calves 
