Edit: I cant post the link, but if you google 'SAIS Mass-Building Routine' it will pop up.
Basically, I think it incorporates a lot of 'common sense' about lifting but Ive been wanting to try some new stuff out.
Here is a sample lift: Chest and Biceps Day
Bench press (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
Incline press (free weights, barbell) 2 sets 10 reps (intermediate muscle fibers)
Vertical bench press (machine)1 set 20 reps (slow-twitch red muscle fibers)
Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
EZ-barbell curls (narrow grip) 1 set 20 reps (slow-twitch red muscle fibers)
basically, for the fast-twitch muscle fibers/heavy compound lifts, you do 3 sets of 6 reps, to failure. 5 minute break between each set. Author expects you to decrease weights slightly.
My concern: Will doing these exercises to failure be adverse to muscle growth? I want to do this for 6-8 weeks.
Weird thing: Dude doesnt have deadlifts on there for back, or wide grip pull ups...
Right now, I have a lot of time for resting and eating, so I'd rather put tris/bis/calves on their own day, for 5 days of lifting.