Been kinda unmotivated about the gym lately - What is the best training rout. ever?

[GinNJuice]

Well, since you ignored my suggestion...... I've come up with a new one:

 

[Darko]

HMMM even still take a look at the one I suggested, i know it looks really basic but it may interest you never the less. in the mean time I will try to come up with something. What was your last program like.

 

[Wombat]

Whenever I start to either lose a little strength or lose "the feel", I always drop back to 5 sets of 5,----15 sets major----10 sets minor----however I train my bodyparts twice in a 10 day stint---

but the key is to take the same weight for each set of 5 but take a weight that you could do 8 reps----stop at 5 reps but thing you want to concentrate on is holding the squeeze at the top for a 2 or 3 count if possible ---the squeeze should be at 110% intensity(try to squeeze the muscle out of the skin and hold)

your first 3 sets will probably only yield about 80% max but your last two sets of the exercise should be somewhere around 100%-----and when you add in an squeeze or hold thats two to three times the norm your intensity goes through the roof without having to worry about poundages....
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if that doesn't interest you, i can tell you what I see some really big fuckers doing out here

drop sets ---drop sets ---drop sets---and more drop sets
training very fast 30-45 sec rests-------rest pause---and gaint setting almost everything.

I also see heavy stretching of the muscles as part as their workouts(something I;ve never seen on the east coast)

i've seen a guy at the end of his chest workout do 5 sets of flat flys but all he did was take 90lb dumbbells and hold them at the very bottem of a fly movement and try to hold them out for 30 seconds with no rest in between sets---take half that weight and see what I mean----pretty freaky