Back in the day, bodybuilders kept it simple. They trained hard, and they trained heavy. They didn’t have dozens of variations of machines, allowing them to torch muscle groups from hundreds of angles using cables and other attachments. They had barbells, plates, and not much else. Yet, despite this lack of technological innovation, they managed to build some seriously well-developed physiques. We’ll be training old school today, using a minimal amount of sets to completely scorch two major muscle groups (back and shoulders) in very heavy and brutal fashion. We’ll be combining back and shoulder day into one ‘super’ day in which you will only need one station and one set of equipment - the squat rack, a barbell, and a pile of plates. Reserve this corner of the gym for about 45 minutes ...

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Pyramiding your sets is simple, and it can be used to ensure that you are adequately hitting both the slow- and fast-twitch muscle fibers. Not only does this give your joints a rest in avoiding four ultra-heavy sets and ensure you are properly warmed up before attempting heavy weights, but it stimulates as many possible muscle fibers in the targeted muscle group as possible. Here is a sample shoulder routine, which uses pyramid sets. Military Barbell Press – Standing Or Seated 12 reps, 10 reps, 8 reps, 6 reps Adding mass is the key with this movement, so you want to go hard and heavy after a nice clean warm-up. Use a back brace to ensure the lower back doesn’t wear too much strain, and hit this exercise like Arnold used to, 30 years ago – Heavy and intense! Hammer Strength ...

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A lot of debate has taken place as to whether or not barbell presses behind neck are a safe movement for training shoulders. The effectiveness of the movement cannot be denied – it requires the three heads of the shoulder, along with the triceps, forearms, and upper back, to exert effort. The movement builds mass, no doubt about that. The shoulders are forced to push a heavy weight skyward, and numerous muscle fibers in the upper body are recruited as a result. Barbell press behind the neck can be an effective movement as long as the bar isn’t lowered too far. This is the position which places an undue amount of stress upon the rotator cuff and deltoid muscles. With most exercises, a full range of motion ensures the highest possible number of muscle fibers is recruited. ...

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Pyramiding your sets is simple, and it can be used to ensure that you are adequately hitting both the slow- and fast-twitch muscle fibers.  Not only does this give your joints a rest in avoiding four ultra-heavy sets and ensure you are properly warmed up before attempting heavy weights, but it stimulates as many possible muscle fibers in the targeted muscle group as possible.  Here is a sample shoulder routine, which uses pyramid sets. Military Barbell Press – Standing Or Seated 12 reps, 10 reps, 8 reps, 6 reps Adding mass is the key with this movement, so you want to go hard and heavy after a nice clean warm-up.  Use a back brace to ensure the lower back doesn’t wear too much strain, and hit this exercise like Arnold used to, 30 years ago – Heavy and intense! Hammer Strength Shoulder Press 15 ...

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