Lav - those numbers represent the the amount of reps for each set. so 3x 20,15,12 would be the reps I did for the sets in that order

Ash - There isn't much you can do to avoid the DOMS (delayed onset muscle soreness). Switching your cardio around to a different day will be fine.

Sunny - You could try doing a full body workout. Pick 2 exercises per muscle group. In between sets do exercises such as jump rope for 1 minute or box jump. directly after the full body workout do your normal hiit cardio. Make sure to workout every day that your going to be eating off your normal meal plan

on your workouts you usually say for example, 4x30, which would mean 4 sets by 30 reps; however, when you have numbers next to each exercise following the actual sets then are each of those considered dropsets?

Hey Tyler, just a quick question, i do 20min HIIT cycle 3 times a week, but on the one day it falls directily a day after my leg workout, which (as you should know) muscle stiffness is a given, i tend to let myself down a bit by only managing a half effort cardio due to stiffness in the legs, any way to avoid such intense stiffness or is it not wise to do HIIT cardio a day after a leg workout?

a 3 day wedding event that i'll be going too this weekend. I was wondering what type of training i should concentrate on (i.e. HIIT Cardio or High rep weight training for a major body part such as legs or back) to minimize that fat gaining effects, other then just watching how much im eating. As usual, your site has helped me greatly in the goals im trying to achieve. Your an inspiration. Cheers!

Hey Tyler, i was just wondering what type of short term training you would suggest for a weekend of eating too much "junk". I typically eat very strict with a cheat meal once a week and im currently trying to lean out, doing everything from HIIT, Plyometics, and Superset/Drop set Training in my Routines. Recently i've taken a few days off to get over my allergies and i'll will be eating some fried food this weekend for a 3 day wedding event i

Ned - I don't think I received your email. try sending again please

Mike - I set my workout split based on what I feel needs to improve. Right now I feel that my chest and arms need to be better so i'm training them at the beginning of the week as i feel my back is a strong point so i train it towards the end of the week. Whenever I go to the gym to train that particular muscle I never know what I'm going to do. I go by how I feel. It all comes down to just experimenting with you body. I feel if you do the same workouts every single week then your never going to continue to progress because your body will adapt very quickly

just wanted to give you another shout. sent you a few emails havent heard anything back in a while. Just wondering if you had gotten them. I know other people have had trouble getting my emails before. thanks.