[Shoulder Specialization Routine]
by Anton Sevilla on February, 2004

This program, I vouch for with all my heart, for as with the Dumb as a Brick routine, this
one I have tried, tested and LOVED. This workout put half an inch on my shoulder in less
than a month. That's a lot, mind you, for I am no sedentary individual and I've been
working my shoulders all my life. Oh, and this workout will also make you very strong.

It's nothing fancy, first strength then hypertrophy training. I've found that doing heavy
work before repetition work makes the repetition weight feel insanely light. Perhaps for
the first set of the assistance we have some post-tetanic facilitation at work, but I
think for the most part, the effect is psychological. Nonetheless, this routine works!

For loading, start with a weight you can complete all sets of an exercise with. I find this
is about 75-80% of my 3RM or 10RM (if it's a main lift or an assistance lift respectively).
Then add weight EVERY SESSION in order to "peak" after 2-3 weeks.

When I say peak, I mean that you fail to complete half the prescribed sets. For example, if
you're doing 6x3, the first week should look like this rep wise: 3,3,3,3,3,3. But when
you peak after 2-3 weeks, it should look something like: 3,3,2,2,1,1. The "peaking point"
is when you fail the median set (3rd set if 6 sets, 2nd set if 4 sets).

When you hit peaking point, RESET. This is one of two things: either you lower the weight
you were using to 75-80% of your peaking point weight, or you can change exercises.

To adjust the average intensity of this program you can either reset later (keep going til
you fail to complete the very first set), or reset to a higher percentage (80-90%). 

Rest periods are crucial to this workout, rest 60-90s.

TThS:
1) Vertical Press (Military Press, Push Press, Behind the Neck Press, Side Press etc.) 6x3
2) Press Assistance (Bradford Press, DB Press, British Reverse Laterals etc.) 4x10
3) Pulls (Bent-Over Row, Cleans, etc.) 6x3
4) Pulling Asistance (Dumbell Row, Bent-Over Laterals, etc.) 4x10
5) Rotator Cuff Work
6) Ab Work

= 20 sets (main) per workout.
SRV push: 155
SRV pull: 155