Training back and rear delts properly with low volume high intensity pioneer Dorian Yates. I’ve pasted the full workout below.

There are a lot of studies and examples of different ways to train with weights for muscle growth and strength. Which is best? Everyone has different opinions on that but what has always worked best for me has been low volume high intensity training. (And when I say “best”, I mean getting the results of directed muscle growth and strength improvements and not having my nervous system feel so fried that I can’t do other things in life after training… after all, we have lives to live!) It involves training each muscle group directly once per week. Yes only once. You do one light and one moderate set just to get the mechanics and blood flow going, then 1 (maybe 2) all sets to failure * in excellent form * which means controlling the weight all the way up, contracting it hard and lowering it slowly. Depending on the muscle group, you do anywhere from 2 to 4 exercise exercises per muscle group total. 6 time Mr. Olympia Dorian Yates is my guest on the Huberman Lab podcast out now and we discussed this style of training and the types of training that work best for the everyday person. That means men & women of all ages. He gives a wealth of info. Dorian was also kind enough to take me through his version of low volume high intensity training. I got to feel what it is to target the back and rear delt muscles properly with true high intensity. We did: 1) lat pullovers: one light set, one medium set, and then one all outset to failure (w/ a few assisted repetitions). 2) reverse grip cable pull downs (also one set to failure) 3) one arm dumbbell rows (one set to failure for each side) 4) seated wide grip cable rows (one set to failure with a couple of assisted reps) 5) rear delt bent over dumbbell raises (one warm-up and one works set to failure). Comment BACK and I’ll DM you a link to a video of the full workout. - Please put any questions or comments you have below and thank you for your interest in science!

And before you start barking, just know that yes Mike Mentzer, and Arthur Jones pioneer the style of training, but I think Dorian modified it to be most effective. I know that because Mike gave me my first program when I was 16 and slightly higher volume and then he recommended is what works best for me. You do you.