Different routines...

[Rulk]

I dont know what you would call it, but after trying fst-i7, yt3, and DC, I came up with this and it worked well for me this summer. It's basically go heavy to start and then gradually work up into high volume for a pump. some days I add drop sets or a super set.

Warm up body with cardio.
Pick 3 excercises, i'll use chest day as an example.

Bench
2 warm up sets - bar and then 135
3 heavy sets ( reps would go 8 to 5 to 2 or so )

Incline Bench
3 sets ( reps in 10 to 8 to 6 rep range )

Dips
3 sets ( reps as many as you can get for each set ) Use the rest pause principle here to get at least 10 reps each set.

Flye machine
5 to 6 sets ( reps in the 15 to 7 range ) like fst-7, rest only 30 seconds between sets. Extreme pump.

Stretch. ( you will wanna die here )

[AresTS]

I love DC, it flat out works. But I am far to injury prone to continuously do failure sets.

DC is the best growth routine in my opinion, by far... The extreme stretches could also present a problem for sure.

- Valdez

[Rulk]

The summer before that I tried using a really weird routine, but it worked pretty good. Time under Tension- 7 reps but you raise and lower the weight with a 5 second count. Really excruciatingly painfull workouts.

Then I would switch up to a 30 rep routine, where I would try to get a certain lift for 30 reps, and when I could get 35 reps, I would add more weight and start over and try to get 30 reps with the new weight. This was in summer of 2011 when my back was all jacked up and I had to try new stuff and avoid further injury. Basically making light weight feel like a million pounds.

[BBG]

I love DC, it flat out works. But I am far to injury prone to continuously do failure sets.

Ive never been injured other than,minor elbow pain from throwing javelin. Cross my fingers eh?

[Rodja]

Without a doubt, my best results have come from conjugate periodization, which is more of a philosophy than a true routine.

[BR99TAL]

PITT-Force.

[bikeswimlive]

DC is the best growth routine in my opinion, by far... The extreme stretches could also present a problem for sure.

- Valdez

I think going to failure on every set, everyday is also a recipe for bad form and potential injury.

[DJM]

^^^^only time i fail is if i try and push the limits some days and cant bang out what i normally condition myself
like bbg outside of sore wrists from certain moves, no injuries.....tweaked my back on rows few weeks ago, but really nothing ever serious

no clue what any of my 1rm are, but i dont really care
fk i do hammers with 50s, super light for the exercise, just fkn works tho

[Rodja]

The safety of failure depends on the exercise (obviously). Outside of Kroc rows, I never take anything compound to 100% failure as it's asking for injury, but I usually take my assistance work to failure (e.g. pressdowns, facepulls, etc.).

[BBG]

I have a spotter force me on bench press a lot... sometimes with curls as well.

I'm really interested in the mountain dog training and think I'll switch to that after reading a bit more and formulating a plan.

DJ I do hammers with 45s and around rep 15 my arms feel like they are going to fall off (usually immediately after my BB curls). But I haven't seen such rapid growth in my forearms with any other exercise. They are just about 14.5" at the moment.