First of all, my training philosophy is based mostly off of Mike Metzer's Heavy Duty training. This means that I train only one body part/region a day and only once a week so that there's plenty of time for recovery. The intensity level is pretty high during my training and I achieve this through the use of progressive resistance training fundamentally.
Progressive resistance training is simply that...each set progressively being heavier than the one before it. I start out typically with a warm-up set or two just to get the blood flowing, but then start increasing the weight (resistance) accordingly such that I do a set of about 8 reps on the next set finished by a set of about 3 reps. Now the 8 reps and the 3 reps are pretty much where that's about all I can do if at all. Thus, I have to set up the weights to get me to the point of failure (the only time 100% intensity is achieved IMHO). It's best when I have a spot, but I've learned to be able to push through without one given the years I've been training.
As far as sets are concerned, I do about 3-5 sets per exercise and about 4-5 exercises total per day targeting a given area. I also do lower back and abs regularly to help build up and support my core.
Here's what my schedule typically looks like:
Monday - Chest
Tuesday - Back
Wed - Legs
Thurs - shoulders
Friday - Arms
One thing I do use when I train is a belt. I don't like how power lifters have their gut hanging out past their pecs from blowing out on such heavy weights, so I rely on a belt to help keep things tucked in tight. I also use straps for training my shoulders, arms and back just to be able to support weight that my joins and forearm couldn't otherwise handle.
As for diet, it varies depending on my goals, but if i'm trying to get strong, then I don't manage my intake too much. The key is just to make sure I don't starve my muscles. Plenty of protein (1.5 to 2x body weight in grams per day). I also like to use meal replacement powder, and this can vary as to effectiveness, but I'm old school so Met-Rx is fine for me (especially from an economic standpoint). Lastly, the only other supplement I believe in based on results is Creatine. The new type is what I'm using now, but the old powder was good too.
Hope this helps....
