For nearly all last year I was using Francesco Castano's Incredibody workout routine which essentially a zigzag routine hitting body parts 3 times a working week. Sets were increased 7 days from 2-6 over the period with 4 to 11 reps to failure for each set: ie 2 teams of 8- 11 reps, 3 sets of 4 to 7 reps, 4 sets of 8 to 11 reps, etc.

Finally, you…