i think it was in muscle developement im doing a full body routine 2 to 3 sets 15 to 20 reps per set it calls for a 6 week of training abs 3 to 4 times a week then when thats over ill go back to a isolation stage for 1 weeks 2 sets per body part 5 days a week then after that i go light weight 3 sets per body part high reps with abs 3 to 4 times a week ive had very good luck some of this routine i made up myself but noticed bigger gains in strength and muscles some days i just do 1 set to failure on body parts that i think need some push its alot to do but it worth it