I'm in favour of the heavy duty routine - example :
warm up on the bench with olympic barbell...2 light/medium sets
2 x all out to failure sets on FLAT bench
2 x all out to failure sets on INCLINE bench
2 x all out to failure sets of dumbell pullovers
1 x incline flys to failure
1 x flat flys to failure
1 x machine press to failure
That's my chest done. And it hurts a few days later. The next week I'll change from the barbell to dumbells to give better shape and keep my body guessing. I will also do some dips on the dumbell workout.
Most of what has been said in this thread is true - heavy duty training + 1g of protein per lb. Weider have a new ready-to-drink shake with 53g of protein for only 1.70 in Costco.