Q Is there any advantage or validity to hard, short workouts and can you prescribe such a program?

To make the most of this type of training routine you absolutely must focus on "muscle group movements" as opposed to isolation exercises. A "muscle group movement" works a number of related muscle groups together in unison to achieve a common cause - to make you bigger and stronger. If you try to work every muscle from every angle, you'll end up overextending and overtaxing your recuperative ability. You'll not only not reach your muscle building potential but actually impede muscle growth. There are only a few exercises that are really needed for your success in building muscle mass and power.

These basic "muscle group movements" consist of just three types of exercises. The first type, squatting movements, includes the full squat, parallel squat, and leg press. The second type is made up of pressing movements, such as the bench press, incline press, dips, standing press, and seated press. The final type, pulling movements, include the deadlift, rack deadlift, bentover row, and chins.

So where are the curls? Where are the various pulley crossovers? What about dumbbell laterals? Remember, we're talking about the most bang (added muscle mass and strength) for the buck. Here is a basic workout for developing muscle mass and power in the non-steroid athlete:

1. Full Squat: First set for 10 reps (warm-up). Second set for 6 reps (warm-up). Then do six more sets of six reps with constant poundage. Rest just sixty seconds after each set or another way to time yourself is to start a set every second minute. All six sets should be completed in less than twelve minutes. Start with a weight that is easy. Whenever you get six reps on all six work-sets, add ten pounds the next time.

2. Rack Deadlift: 1 x 10 warm-up; 3 x max reps with a weight you think you can do for ten reps (10RM), do as many reps as possible each set. When you can exceed ten reps on the first two sets, add twenty pounds the next workout. Two minutes rest between sets. 3. Bentover Row: First set 10 reps (warm-up). Second set for 6 reps (warm-up). Next three sets for 6-8 reps. When you get eight reps on each of the last three sets, add ten pounds the next time. Two minutes rest between sets.

1. Bench Press: First set for 10 reps (warm-up). Second set for 6 reps (warm-up). Then six sets of six reps (or less if you fail sooner). If you do not make six reps on a set reduce the weight ten pounds the next set and stay with that weight until you cannot reach six reps again. Whenever you get six reps on all six sets with the same weight, add ten pounds the next time. Two minutes rest between sets. This is VERY important to monitor.

2. Seated Press: 4 sets of 5-7 reps, using the same weight for each set. Three minute rest interval. Add weight when you can get seven reps on all sets.

3. Dips: 5 sets. First set for 8 reps (warm-up). Add weight for second set, 8 reps as heavy as you can go. Add weight for third and forth sets for 5-6 reps as heavy as you can go. (Add weight the next time whenever you reach the top number). Finish off with a fifth set of maximum repetitions with bodyweight. Keep trying to add one more. Two minute rest interval.

1. Leg Press: One warm up sets at ten reps (50% 1RM). Two sets of 10 reps (heavy 75% 1RM), then reduce the weight by ten percent and do one set of 20 reps or as many as you can do. On this set do the first ten repetitions with one breath between each rep, the next five reps with two breaths, and the last five with three breaths between each rep.

2. Deadlift: (3 sets). First set, 10 reps with 50% of 1RM (1-Repetition Max). Second set, maximum number of reps with 75% 1RM. Third set, maximum reps with 90% 1RM. Two minutes rest between each set.

3. Weighted Chins: (5 sets). First set for 8 reps (warm-up). Add weight to second set for 8 reps, as heavy as you can go. Add weight to third and forth sets of 5-6 reps, as heavy as you can go. (Once you reach the top number in the rep range, add weight for the next workout). Fifth set of maximum repetitions with bodyweight. Keep trying to add an additional rep each workout. Three minute rest interval.

1. Incline Press: (same format as Tuesday's Bench Press)

2. Standing Press: Same as Tuesday workout (Seated Press), but this time you will take the bar from a power rack or squat rack and press from a standing position with no back support. You may need to start with a lighter weight as your supporting muscles and stabilizers may not be as conditioned yet.

3. Dips: Three sets for as many reps as possible with no added weight. Keep rest interval at two minutes and try to increase total reps each week.

These workouts focus on the basic exercises that induce overall muscle growth and strength. I strongly recommend a Beverly Super Pak with your first meal, Mass Maker with Muscle Provider after training and Ultra Size at bedtime!

Give this program a six-week trial and you'll see that performing multiple sets of the core "muscle group movements" will give you better results than you got in the last year.