They must be training very hard for the front view of upper body, but they don't have great back and legs for Mr.O competition... not even for other asian/ international competitions! (many chinese...
Dorian Yates did only 1 set per excercise but there is no evidence to show he used any common HIT program. If he practiced a lot of different exercises per muscle group and trained hours each day,...
Honestly, I don't think you are ready --you should target at 1 or 1.5 yrs later. Better consider this matter a few months later and plan if you will start competing next year. It takes some time to...
All V.T. (volume training) work. GVT is especially good because it is well presented by a great coach, Charles Poliquin. Simple, and straight forward. Overload the muscles to cause gains.
Raise your legs on chairs to do push ups.
Do pull ups, if there is a very stable bar.
Squat for more reps.
Deadlift a heavy stone (or a furniture).
Do rows with the same...