This just in: Your upper-body workout just isn’t cutting it anymore. The problem with most programs is that they either go for low weights and high reps or heavy weights and low reps. So even if you’re doing a lot of bench presses, overhead presses, and heavy pulls, the truth is you’re likely not getting enough volume and intensity to stimulate incredible muscle growth.

Instead, revamp your training program and kick your sets and reps into overdrive by using heavy weights and tremendous volume. How? With a simple protocol that turns your average upper-body program into a superhuman one.

How it works:

When building your upper body the traditional way, you use conventional sets and reps schemes like 5 x 5 or 4 x 12. By incorporating a different method called “clusters,” however, you’ll supercharge your volume by simply taking a quick 5- to 8-second break in the middle of your set.

For example, for your bench press, you’ll do three heavy reps, take a short breather, and do another three heavy reps—that way you take a weight you can only do for three reps and do six reps. It seems simple, but it’s brutally effective.

Soon, you’ll build more strength and size. Better still, because it’s so intense you’ll get a nice fat-burn and cardio component, too.

Directions:

Take at least one full day of rest between workouts. (You’ll need it.) Do this workout instead of your normal upper-body routine.

Workout A

A1) Bench press
Sets: 8, Reps: 3, 3
A2) Barbell row
Sets: 8, Reps: 3, 3

B1) Floor press
Sets: 5, Reps: 10
B2) TRX inverted rows
Sets: 5, Reps: 10

C1) Farmer's carry
Sets: 3, Reps: 30 yards
C2) Ab-wheel rollout
Sets: 3, Reps: 10

Workout B

A1) Pullups
Sets: 8, Reps: 5, 4 
A2) Feet-elevated pushups
Sets: 8, Reps: 6, 5

B1) Kettlebell overhead press
Sets: 5, Reps: 5, 4
B2) Single-arm cable row
Sets: 5, Reps: 5, 4

C1) Bear crawl
Sets: 3, Reps: 30 yards
C2) Waiters walk
Sets: 3, Reps: 30 yards each side