Aight...I started this shit a couple weeks ago. I devised a training routine to develop speed, endurance, definition and of course strength. Mass isn't a goal of mine right now as I'm cutting up a little bit for the summer and the pace and overall nature of this program goes hand in hand with that. Tell me what you think. I'm not working on a rep range based system per say (such as 3 sets of 12-15 or whatever), I'm working within a time frame...which for this is 3 minutes. Here's the meat and taters (slingblade lol) 10 exercises are the focal point, they are: DB Flat Bench, DB Flat Bench Flys, Push-ups, Pull-ups, Traditional Deadlift, BB Shrugs, BB rows, DB Shoulder Presses(Standing), Delt Raises, and finally Dips. The split is Tues., Thurs., Sat. Tues. I'll train 5 of those exercises and on Thurs. I'll train the other 5...during those days I do as many as I can of each movement within a 3 minute time period and try to beat my previous week's numbers. Now...on Saturday it gets hectic...I do all 10 movements, 20 reps a piece (in the order listed above), as fast as humanly possible using 50-60% of my 1RM for each one. Also on each day I pick one movement to train extra heavy...90-95% of my 1RM done in rest pause fashion for 10 sets...or i'll go 85% done at 3 reps for 6 sets or so...and I do this before my timed sessions. My timing progress for the 200 rep challenge done Saturday is promising. I went from 9:36...to 7:03...to 6:36.....and that shit is no joke, it's easily the hardest shit I've ever done in the gym. I've seen great progress in both appearance and performance and now that I've fully adapted (IMO) to my new diet it seems that I haven't lost a step in anything as far as stats go and I'm a nice 184-186...so I think this program is the truth and its fun as fuck trying to beat your own time and doing with a partner is fun as shit too. So tell me what you think about this program...and if you want to, try it, that 200 rep challenge shit is haaaaaard man...I feel like I'm gonna keel over every time I'm done.