Paul I’ve followed Max-OT training by Paul Delia and popularized by 6 time national champion drug free bodybuilders Skip Lacour and Jeff Willet.
Not sure if you are familiar with it. But it is overloading the muscle in the 4 to 6 rep range with all exercises with doing a total of 6 to 9 sets per muscle group.
An example shoulder and triceps day would look like this:
Barbell shoulder press - 3x4-6 reps
DB Press - 2x4-6 reps
Raises - 2x4-6 reps
Extensions - 3x4-6 reps
Pushdowns - 2x4-6 reps
All of these sets are with a two to three minute rest between sets to fully recover. If I’m pressed for time what would this be like if I rest paused these weights so instead of doing 3 sets of shoulder press just do one rest pause set where I still reach failure three times. Do you have any input on this if you have time to answer I would appreciate it.