this fast/slow twitch routine is from Musclemag jan09
2days on 1off or 3on 1off if u can handle it but no more than twice a week for each exercise. it "says" u should b able to gain 10lbs of muscle in 3 months along with a HIGH protein diet. the theory is 1 heavy exercise and 1 light for each bodypart.
hope this helps
Day1 Chest, Back, Abs
Benchpress 6x15,10,6,6,6,6
inc DB flye 4x20
Deadlift 5x15,10,3,3,3 (on the 3's use 5
RPM)
Widegrip lat pulldown 4x20
Machine crunch 4x15,12,12,12
V-sit on bench 4x20
Day2 Quads/glutes,hamstrings,calves
Legpress 6x15,10,6,6,6,6
breathing squat 3x20(after 10 reps take 3 deep breaths btween every rep)
roman deadlift 5x15,6,6,6,6
lying leg curl 4x20
standing calve raise 4x15,6,6,6,6
donkey calve raise 4x20
Day3 shoulders,traps,arms
seated overhead DBpress 5x15,6,6,6,6
ez-bar upright row 4x20
barbell shrug 5x15,10,3,3,3
dumbell shrug 3x20
standing BB curl 5x15,6,6,6,6
inc DB curl 4x20
closegrip benchpress 5x15,6,6,6,6
skullcrushers 4x20