• Lift a greater amount of weight for an equal number of repetitions
• Lift the same amount of weight for more repetitions
• Lift a greater amount of weight for more repetitions
• Decreasing rest periods between sets
• Partial reps
• Negative reps
• Superset
• Drop Sets
• The cheating method
• The one and half method
• The platoon system (21's)
• The flushing method
• The Rest-Pause method

I workout 5-6 times each week. I break down each day into a separate muscle group. For me training one muscle group each day allows me to focus on it and get the most out of each workout. My cardio is based around what my goal is at that time. If I'm trying to lose body fat I do more cardio. If I'm not concerned with body fat I usually do cardio a minimum of twice a week.

Each of my workouts is structured around a combination of the priority principal and the isolation principal. I prefer to work muscle groups that are lagging or that are of higher priority earlier in the week. I train one muscle group each day, with the exception of leg workouts. I find this allows me to focus my effort; getting the most from each workout. Each workout starts with a compound exercise in order to utilize the maximum amount of strength while the muscle is strongest. Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target each head of each muscle group in order to fully develop the muscle.

*This is an example of my current week:

Monday: Biceps/Triceps/Cardio

• Barbell Curls: 4 sets of 8-12 reps
• Dumbbell Hammer Curls: 2 sets of 8-12 reps
• Dumbbell Concentration Curls: 2 sets of 8-12 reps
• Close-Grip Smith Machine Bench Press: 4 sets of 8-12 reps
• Cable Pressdowns Rope Attachment: 4 sets of 8-12 reps
• Cable One-Arm Triceps Extension: 2 sets of 8-12 reps
• Cardio: 20 minutes on the treadmill (115-125 HR)

Tuesday: Chest/Abs

• Varying Degree Incline Dumbbell Bench Press: 4 sets of 8-12 reps
• Flat Dumbbell Bench Press: 4 sets of 8-12 reps
• Varying Degree Dumbbell Flyes: 4 sets of 8-12 reps
• Hanging Leg Raise: 4 sets of 50 plus reps
• Cable Oblique Crunch: 2 sets of 50 plus reps
• DB Oblique Side Bend: 2 sets of 50 plus reps
• Ab Ball Crunch: 4 sets of 50 plus reps

Wednesday: Abs

• Hanging Leg Raise: 4 sets of 50 plus reps
• Cable Oblique Crunch: 2 sets of 50 plus reps
• DB Oblique Side Bend: 2 sets of 50 plus reps
• Ab Ball Crunch: 4 sets of 50 plus reps

Thursday: Hamstrings/Calves/Cardio

• Seated Hamstring Curl: 4 sets of 25-50 reps
• Seated calf press: 6-8 sets of 25-50 reps
• Cardio: 30 minutes stair stepper (HR 115-125)

Friday: Back/Abs

• Wide-Grip Cable Lat Pulldowns: 4 sets of 8-12 reps
• Smith Machine Barbell Rows: 4 sets of 8-12 reps
• Dumbbell Rows: 2 sets of 8-12 reps
• Smith Machine Partial Deadlifts: 4 sets of 8-12 reps
• Abs: I pick one exercise to target each area of the abdominals and perform 4 sets of 25-50 reps

Saturday: Shoulders/Cardio

• Standing Barbell Overhead Press: 4 sets of 8-12 reps
• Dumbbell Lateral Raise: 3 sets of 8-12 reps
• Dumbbell Front Raise: 2 sets of 8-12 reps
• Cable Seated Lateral Raise: 4 sets of 8-12 reps
• Cardio: 45 minutes on the treadmill (HR 115-125)

Sunday: Quads/Calves

• Cable Squats: 4 sets of 15-25 reps
• Seated Calf Press or Stair Stepper Calf Raises: 4 sets of 25-50 reps

Click To Enlarge.
Scott Dorn.

Don't get me wrong, creating a quality nutrition plan that works for you is no easy task. However, it's an essential part to any successful exercise program.

I eat 6-8 small meals spaced between 2.5-3.5 hours throughout the day. Each meal contains a protein, carbohydrate and fat source. The ratios of each are determined by body weight and goals at that time. There is plenty of debate on the correct ratios for each. I keep protein between 1-1.5 grams per pound of body weight. Carbohydrates are typically between 0.8-1.8 grams per pound of body weight. Fats are roughly between 0.2-0.35 grams per pound of body weight. I like to incorporate carbohydrate cycling in my nutrition plan.

Click To Enlarge.
Scott Dorn.

If I'm in a muscle-building phase I lower my protein and fat amounts and increase my carbohydrate amounts. I then do five high carbohydrate days and two reduced carbohydrate days. Ideally keeping reduced carbohydrate days on non-training days. When I am in a dieting or cutting phase, I increase my protein and fat sources and lower my carbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.

There is one way to determine what ratio works best for you and that is by using trial and error. Determine your goal, track your nutrients and adjust them based upon the results. Yes, it can be mind boggling at first, but like anything the more you do it the easier it becomes.

Carbohydrate sources:

• Oatmeal, yams, bananas, fruit juice, fruit, vegetables, whole wheat flour, whole wheat pasta, whole wheat breads

Protein sources:

• Chicken, venison, fish, turkey, beef, eggs, cottage cheese

Fat sources:

• Fish oil, flax oil, olive oil, almonds

I like to eat whole foods as much as possible. I still use supplements when I need to, but I use them as a supplement not a replacement.

Meal 1:

• 1 cup oatmeal
• 1/4 cup fat free cottage cheese
• 1.5 scoops whey protein
• 20 oz green tea

Meal 2:

• 1/2 cup oatmeal
• 3 oz chicken
• Vegetables
• 20 oz green tea

Meal 3:

• 6 oz chicken
• 5 oz yam
• Vegetables
• 20 oz green tea

Meal 4: (Pre-Workout)

• 1 scoop whey protein
• 1 cup grape juice

Meal: 5 (Post-Workout)

• 1.5 scoop whey protein
• 1 scoop waxy maize

Meal: 6

• 6 oz chicken
• 5 oz yam
• Vegetables
• 20 oz green tea

Meal 7:

• 3 oz chicken
• Vegetables
• 20 oz green tea

Meal 8:

• 1 scoop casein protein
• 1/2 cup fat free cottage cheese

• Optimum Nutrition 100% Whey Protein
• Optimum Nutrition Casein Protein
• Optimum Nutrition Flax Seed Oil
• Optimum Nutrition Fish Oil
• Optimum Nutrition GlycoMaize
• Multivitamin
• Caffeine

What Motivates You To Follow A Healthy Lifestyle?

I honestly enjoy living a healthy lifestyle. Don't get me wrong, I can totally understand why you would want to live an unhealthy lifestyle, unhealthy things tend to be pretty enjoyable. I really feel that the reason most people live an unhealthy lifestyle is because they were raised in one. I was lucky to be raised around a pretty healthy lifestyle. So, it's all I really know. I think the hardest part is just trying it.

A healthy lifestyle doesn't need to be a six day a week three hour workout program mixed with terrible tasting food. It can be a two-day-a-week thirty minute workout plan with amazing tasting healthy food. Once you experience how good you feel I can't imagine you wouldn't want to live a healthy lifestyle.

What Made You Want To Achieve Your Goals?

The biggest motivating factor in wanting to achieve my goals was competing at the LA Fitness Expo in the BodySpace competition. It was one of the better experiences of my life. I'm happy I got to be a part of it.

Click To Enlarge.
Scott Dorn.

What Features Do You Use On Bodybuilding.com?

I use the store section to order any supplements. I use the Supersite section as a resource for information on training and nutrition. I also use BodySpace as a source of motivation and inspiration. It's nice to see so many other people into the same lifestyle I am.