One of my favorite sites, I think this article pretty much covers the basic training methods. There really is nothing new out there. From an article entitled Ego Training by Anthony Ditillo:
[quote]
I truly believe that the major reason why so many fellows do not gain the way they say they would like to is because they just donâ??t know what it is to work and work HARD! I also feel that it would indeed be absurd if I went through all this verbal rigmarole without giving you fellows workable examples of just what kind of routines to use in order to be sure that you are indeed working and working hard. And hard youâ??re gonna work, Joe Buck. Well, the following three routines will fully enable you to utilize our prementioned â??hard workâ?? principle and I can assure you, none of these routines could ever be considered â??Ego Training.â??
Our first routine consists of using one exercise movement per body part. We begin with one light warmup set for about eight or ten repetitions. From here we make consecutive jumps with the weight and we perform one set each with these weight increased sets. We perform as many reps as possible for each of these sets and we should wind up with a weight which we cannot possibly perform for more than three times in succession. Do not be concerned with how much weight is on the bar. Just keep forcing out all the reps possible and keep the weight increasing set for set. I am sure you will not need more than three or four sets for each exercise movement. If you make the weight increases correctly spaced poundage-wise, by the end of any exercise movement you should be up to heavy weights.
The second method of hard work consists of warming up for one or two sets with light weights and then jumping up to a weight which is about twenty pounds below your one rep limit. Do one set with this weight, forcing out as many reps as humanly possible. Now drop the bar by twenty or thirty pounds and do another set of as many reps as possible. Keep decreasing the weight on the bar and keep striving to do more and more repetitions. By the time you are down to a light poundage, none of them will feel really light! You have more than adequately worked for power and muscle size and shape using this particular method of training.
Our third example of really hard training is the â??forcedâ?? or â??cheatedâ?? reps type of routine. In this type of routine he weight on the bar stays the same, but, in time, you try to perform more and more work with this same weight. For instance, you press overhead 200 for five reps, then you continue on cheating or push-pressing as you go along in reps, but continuously trying to do more and more reps no matter how you get them up. Another way is to have a training partner help you finish off each set by aiding you slightly in forcing out as many reps in addition to the ones you can perform yourself in the correct manner.
All three of the routines I have outlined for you require very hard work for proper performance. They will aid you in developing both muscular power and muscular strength. In short, these types of approaches require both HARD WORK for their performance and HARD WORK is what you need of you are ever going to become the man you have always wanted to be. [/quote]
Amazing right?