From Mike Mentzer's Heavy Duty,to Vince Gironda's 8x8 Volume Training,I've tried myriad workout routines. While both of these programs are at opposite ends of the spectrum in terms of the principles they espouse, they each have their pros and cons, as do most others. It's a worthwhile endeavor to experiment with different methods, because just as there is no magic pill  to cure all illnesses, there is no magic program that will suit everyone's need or function. So experiment with them, but do so with an open mind and sincerest of effort. That doesn't mean, though, that you should automatically assume every type of workout is of equal merit. Use your judgment. To quote Orwell. All animals are equal, but some animals are more equal than others.
 
For most of my training history, my mindset has been that of a bodybuilder rather than weightlifter. But as any bodybuilder with experience can attest, the correlation between size and strength cannot be totally ignored. While it's not necessary to push your 1 rep max (just damn fun), increasing strength at certain rep ranges usually leads to added lean mass.
 
While aesthetics have always taken precedence over strength as a priority, I have occasionally set strength goals for myself to aim for as well. But where others were trying to set a personal record in the bench or deadlift, my ambitions were in rather unconventional strength moves. To do 6 single arm chins in a row is still an unachieved goal though I did proudly reach 4 with my right arm as well as a single rep with 25lbs added weight; much to the chagrin of my rotators and elbows. In the past year, I've also incorporated variations of the Olympic lifts in my training. The overhead squat and the power snatch are two of my favorite lifts.
 
Some of the principles I abide by in my current program are:
 
Lower rep ranges in the Olympic lifts, since they require higher skill in their execution, which will be hindered by fatigue. Simply perform more sets to get adequate volume.
 
A combination of both lower and higher reps should be applied to most body parts, the exception being arms. I perform mostly higher reps for biceps and triceps since they should get enough lower rep/ higher weight stimulation from your back and chest workouts, respectively.
 
I prefer to generally perform slightly higher reps and less rest time for isolation exercises than compound exercises.
 
Attempt to mix in unilateral exercises in your program. It is definitely a necessity for function as well as for the bodybuilder if symmetry is at all a priority.

Here's a sample twice per day /lower body workout:
AM workout (approx. 9:30am)

full cleans
135/3x2
155/3x2
185/3x1

parallel squats (2min rest between sets)
225/8x6

leg press (1min rest )
360/12x4

leg ext. (1min rest)
90/10x4
90/10(60/8,45/8 dropset)x1

forward lunge
135/10(per side)x2

PM workout (4:00pm)

sldl (full)(1min rest)
145/10x5

lying leg curl (30sec rest)
80/10x3
80/8x1
80/6x1

stretching 15:00

My approach to dieting, whether bulking or cutting generally consists of a high protein/ high fat and low to medium carbohydrate intake. The ratio of macros remain pretty much the same, only the quantity and total calories varying, depending on whether I am cutting, maintaining or bulking. My preference for a relatively high fat/ low carb intake is twofold. First, it allows me to choose from higher fat protein sources instead of just lean sources.
Second, it allows me to appear leaner even when on a hyper-caloric intake by minimizing water retention. I also am not very discriminating on how I reach these macro goals, whether it be from so called fast foods, or your standard chicken breasts and vegetables.

Here is a sample day:

04:30AM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1 cup milk
1 tbs flax seed oil

07:00AM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1/2 cup milk
1/2 cup egg whites
1 tbs flax seed oil

08:45AM
3/4 cup cottage cheese
1 cup mixed berries
1oz. almonds

12:30PM
7.6oz steak
2 slices turkey bacon

02:15PM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1/2 cup milk
1/2 cup egg whites
1 tbs flax seed oil

04:30PM
1oz almonds

05:15PM
stuffed chicken breast
2 slices turkey bacon

07:15PM
5.67oz steak

10:30PM
zone bar

12:30PM
zone bar

3602 calories/182g fat/ 131g carbs/ 336g protein

If you want to know more, please feel free to email Kane@controlledlabs.com

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