Intensity training will provide the greatest results. Volume training doesn’t work effectively.

You need to follow the “all-or-nothing” principle when in the gym, meaning you need to contract the muscle to its fullest potential with the heaviest loads possible. Either all of your muscle fibers are being utilized and you will grow or only some of your muscle fibers will be required, not forcing enough of an impetus to grow. Here is a highly intense routine to perform with back and shoulders. This will provide you incredible results. Although it’s only a few sets per bodypart, each one is to complete failure and will force your muscles to be stimulated.

Warm-Up

• 5 minutes on the treadmill
• 30 – 24″ Box Jumps
• 4 set superset of 135 pound squats with 10 pound front raises with 10 pound lateral raises Rest 3 minutes

Back Squats

• The only rest is in changing the weights
• 315 lbs. x 7 reps
• 225 lbs. x 14 reps
• 135 lbs. x 21 reps
• Rest 3 minutes

Snatch and Press

• The only rest is in changing the weights other than specified
• 205 lbs. x 1
  • Rest 10 seconds
  • Repeat for 7 Reps
• Rest 30 Seconds
• 185 lbs. x 5 reps
• 135 lbs. x 10 reps
• Rest 3 minutes

Deadlifts

• The only rest is in changing the weights
• 315 lbs. x 15 reps
• 225 lbs. x 15 reps
• Rest 2 minutes

Front Lateral Raises

• Start out at 35 pounds and go to failure.
• Immediately drop it to 30 pounds and go to failure.
• Immediately drop it to 25 pounds and go to failure.
• Immediately drop it to 20 pounds and go to failure.
• Immediately drop it to 15 pounds and go to failure.
  • Hold it at the top position until you can’t hold it anymore.
• Rest 2 Minutes

Side Lateral Raises

• Start out at 35 pounds and go to failure.
  • Get help from a spotter to force out negative reps.
• Immediately drop it to 30 pounds and go to failure.
  • Get help from a spotter to force out the negative reps.
• Drop it to 25 pounds and go to failure.
  • Get help from a spotter to force out the negative reps.
• Drop it to 20 pounds and go to failure.
  • Get help from a spotter to force out the negative reps.
• Drop it to 15 pounds and go to failure.
  • Hold it at the top position until you can’t hold it anymore.

This routine is incredibly exhausting. Please only perform this once a week and make sure you don’t exercise for a few days after you perform this.