looking to kick-start some serious muscle growth? then try german high-volume training
It develops muscular hypertrophy--increasing muscle fiber cross-width (thickness) with high volume training, specifically 10 sets of 10 reps. do agonst/antagonist movements; for example bench press followed by bent-over rows, or squats followed by straight leg deadlifts, rest 2 min or so between supersets; do an upper-body push-pull 2x/week and a lower-body push-pull 2x/week. the beauty is that b/c of the high volume you'll only need to do 2 exercises per workout....
read the article by Aussie Strength Coach Dan Baker (the strength coach of the Brisbane Broncos rugby league team) www.danbakerstrength.com/wp-content/uploads/2009/05/german-volume-training-nscas-performance-training-journal1.pdf
then do the exercises. to really ensure muscular development remember to have some pro/carb (with essentia amino acids) before AND after the workout--this promotes muscle protein synthesis
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