The max out routine

The max out routine is what will force your body to adapt.
There is a warm-up in it as well as multi rep sets and single rep sets.

Here is the max out routine:

Warm up
Single rep max out set
Three rep set
Single rep max out set
Three rep set
Max out set
Three rep set
Max out set

The max out set is a one rep set. You're lifting as much as you can one time. Pretty simple right? But its simplicity doesn't diminish its usefulness.
The max out set is the single greatest exercise to make your body adapt and get stronger. Alone it will lead to plateaus. Used in conjunction with translative exercises and multi rep sets and significant protein intake, it will make you stronger than you have ever been.

The three reps sets are pretty self explanatory I hope. You're lifting three times in succession to complete one set. The main purpose is to achieve what I call maximal lifting  efficiency. This is where your body's joints, central nervous system, and muscles are perfectly coordinated to enable you to lift as much as you possibly can without any noticeable jerks or hiccups in the range of motion in the exercise. If you feel like you can do more reps than three, then by all means do them.  Try to burn the muscle out, but I wouldn't go past any more than 6 or 7 reps because any more reps than that requires extremely light weights that don't elicit a training effect from the muscles worked. Upper body movements like chest presses and flyes tend to favor the 6-7 rep range; whereas, lower body movements like squats tend to lean more toward the three rep range. It's up to you. Of course any kind of spinal movement like good mornings or any kind of deadlifts should remain at the 1 rep range to keep your spine in a safe locked position.

You achieve maximal lifting efficiency by warming up with gradually increasing weight until you lift a max out set.  You'll notice how I include four max out sets in my routine. Sometimes but not always the best max out set is achieved on the third or fourth try.  The reason is that I suppose the body has reached an optimal operating temperature  and the joints have become significantly lubricated and enough blood has welled up into your muscles in order to help you achieve that personal best record.

The warm up is self explanatory also. You're loading the bar with submaximal weights to warm the body up, loosen joints, jump start the central nervous system and circulate blood into the muscles.  You start off with  maybe two 45 lb plates on the bar. One plate on one side and the other plate on the other side.  Lift this three or four times. Now add ten or twenty pounds and lift this three or more times. Keep going until you are within fifty pounds of your personal best lifting weight and start putting in single rep sets while still gradually increasing the weight on the bar. Keep doing this until you reach your single rep max out  weight.

Most important to the max out routine is the protein shake.  Any whey protein shake will do. Make sure though that  it has thirty five or more grams of protein if you're drinking a pre-mixed drink from a bottle. If you're using a whey protein powder, make sure it has twenty five or more grams per scoop.
How much you drink is dependent on you. I try not to take in any more than 80 grams per workout.  Any more than that you'll probably have to make a run to the bathroom to expel the excess which is very inconvenient during a workout.
There you have it: the max out routine. It's pretty simple. Nothing really complicated about it to understand. Except the execution of it is achingly fatiguing.

that's why you should check out my post workout recovery phase