Here s How It Looks

Let s say I m doing dumbbell lateral raises. I might do 40 lbs for 12-15 reps, follo
wed by 4-5 sets of 3-5 reps with only 10-20 second rest between.
Here another way of putting it: 40 lbs for 12-15 reps + 3-5, 3-5, 3-5, 3-5, 3-5 r
eps (20 seconds of rest between sets and same weight for all sets).
The goal is to build up to 15 reps on the activation set and 5 sets of 5 reps wi
th no more than 20 seconds of rest between sets before increasing the weight.
Crafting the MEGA Workout Routine for Superhero Muscle Gains
Here is how I would craft a MEGA routine to trigger solid and proportionate musc
le growth for your entire physique. You ll also notice some of the best shoulder g
ains of your life.
The combination of heavy shoulder presses done reverse pyramid style with latera
l raises and rear delts done rest pause style works wonders.
Any stubborn body part you thought you had will finally be brought up to speed o
nce and for all.
Here s what a workout combining these two styles looks like:
Workout A (Monday)

Shoulders, Back & Triceps

Weighted Pull-ups: 4-5, 5-6, 6-8 (RPT)

Seated DB Shoulder Press: 4-6, 6-8, 8-10 (RPT)
Seated Cable Rows: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Cable Rope Push Downs: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Lateral Raises: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Workout B (Wednesday)

Lower Body

Barbell Squats: 4-5, 5-6, 6-8 (RPT)

Romanian Deadlifts: 6-8, 8-10, 10-12 (RPT)
Leg Extensions: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Leg Curls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Calf Raises: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Workout C (Friday)

Chest, Biceps & Rear Delts

Incline Bench Press: 4-5, 5-6, 6-8 (RPT)

Flat Bench Press: 4-5, 5-6, 6-8 (RPT)
Incline DB Curls: 4-5, 5-6, 6-8 (RPT)
Cable Rope Curls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Cable Face Pulls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)

Workout Notes
RPT = Reverse Pyramid Training. Reduce the weight by around 10% for each subsequ
ent set. For example, if you did 80 lbs dumbbell shoulder presses for your first
set, you d go down to 70 lbs for your second set and 60-65 lbs for your third set
(it doesn t have to be exactly 10%). Rest a full 3 minutes between these sets.
When you can hit the top end of the rep interval for a set, increase the weight
of that set by 5 lbs the following workout.
For weighted pull ups, use total weight (bodyweight + additional weight) when de
termining 10%.
For rest pause training pick a weight you can do for 12-15 reps. After which, re
st 15-20 seconds and perform 3-5 reps. Do 4-5 of these mini sets. The goal is to
build up to 15 reps on the activation set and 5 mini sets of 5 reps with no mor
e than 20 seconds rest between sets.
Closing Thoughts
I challenge you to try the above routine for three weeks, and tell me you don t ex
perience some of the best strength and muscle gains of your life, even on lifts
you ve previously plateaued on.
Lifting just three days per week with only five exercises per workout might scar
e you to death, but this is the power of MEGA Training.
You might be tempted to stack more exercises and more workouts on top of this ro
utine, but that is precisely when the power of the routine will be compromised.
When you build up your physique with a lower volume approach some amazing things
will happen.
One, you ll be a lot stronger than you look. Building size without living in the g
ym requires you to get very strong.
Secondly, you will maintain your muscle size effortlessly. If you take a couple
weeks off the gym, you ll hardly notice a difference.
Furthermore, if you re cutting to low levels of body fat, you ll find you maintain y
our muscle size without any issues.
(In fact, with this approach, you ll often look bigger when cutting since the adde
d definition with no drop in muscle size will create the illusion of more muscle
.)
Finally, with such a training approach, you will be able to enjoy life. I am a f
irm believer that fitness should enrich your life, not consume it. When you are
able to make the best gains of your life training just three days per week, life
becomes quite remarkable because you can enjoy it outside of the gym.