cheers kane, sorry im still new to how this site all works but will go and have a search now and see what i can dig up. I agree with you though quality over quantity any day in all aspects of life :-) im hopefully going to be trying to get my 1 rep maximum measured for the big compound lifts so i can try to work out what i should be lifting to be getting maximum intensity rather than go in the gym and lob around useless weights my time is precious and i dont want to waste a second! have you ever used this method of training? what is your personal opinion on it? thanks for the help guys