The Most Effective Back Workout to Get A Wider Back (QUICKLY)
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Date: 2024-12-23
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Comments and reviews: 20
Alan-ef8gz
I've been doing Athlean X 100s (shoulders, back, chest) exclusively for over a year and am very satisfied with the results. Adjusting for some heavier weight sets (e. g, lat pull downs) is a welcome change. I hope the effective rep concept spreads (I have yet to see anyone else at my gym doing it, as well Jeff's popularity grow. I do a ton of research on everything, and if I'm lucky, come to trust at least one person in a given field. Jeff's commitment to science, injury prevention, and his experience and willingness to take on conflict in the name of exercise integrity and safety has made him my trusted source for physical therapy and exercise. Thank you Jeff and Athlean X!
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I've been doing Athlean X 100s (shoulders, back, chest) exclusively for over a year and am very satisfied with the results. Adjusting for some heavier weight sets (e. g, lat pull downs) is a welcome change. I hope the effective rep concept spreads (I have yet to see anyone else at my gym doing it, as well Jeff's popularity grow. I do a ton of research on everything, and if I'm lucky, come to trust at least one person in a given field. Jeff's commitment to science, injury prevention, and his experience and willingness to take on conflict in the name of exercise integrity and safety has made him my trusted source for physical therapy and exercise. Thank you Jeff and Athlean X!
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MojoMan007
Hey Jeff, I am using the Eff-Reps plan. Starting with delt lifts.
Sitting on a bench, I did the 12 reps with one arm, then immediately (15-30 seconds later) switched to the other. Then, immediately back to the first arm for the 20. When that arm stopped at 12, I switched to the other arm for about the same. I repeated this switching every 15-30 seconds until each arm received 20 Eff-Reps. Doing both arms essentially simultaneously results in less time. Maybe more focus. You just need to keep track of each arm as to where you are relative to the 20 Eff-Reps. I know it sizzzzled my delts. It's definitely worth a try!
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Hey Jeff, I am using the Eff-Reps plan. Starting with delt lifts.
Sitting on a bench, I did the 12 reps with one arm, then immediately (15-30 seconds later) switched to the other. Then, immediately back to the first arm for the 20. When that arm stopped at 12, I switched to the other arm for about the same. I repeated this switching every 15-30 seconds until each arm received 20 Eff-Reps. Doing both arms essentially simultaneously results in less time. Maybe more focus. You just need to keep track of each arm as to where you are relative to the 20 Eff-Reps. I know it sizzzzled my delts. It's definitely worth a try!
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athleanx
No no, that's not the point here, if you look at some bodybuilders out there they do not keep form and some are literally slouched forward as if they do abdominal crunches while they walk (PERMANENTLY) which is not that good as Jeff pointed out absolutely correctly. Take a look at Arnold Schwarzenegger and his old workout routine footage, the guy did most of his workout with almost perfect back posture, while doing the the repetitions, INCREDIBLE!
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No no, that's not the point here, if you look at some bodybuilders out there they do not keep form and some are literally slouched forward as if they do abdominal crunches while they walk (PERMANENTLY) which is not that good as Jeff pointed out absolutely correctly. Take a look at Arnold Schwarzenegger and his old workout routine footage, the guy did most of his workout with almost perfect back posture, while doing the the repetitions, INCREDIBLE!
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fritzb. 3978
Question: Jesse’s 5th rep on rows. He brings his forearms up to try to get some extra strength. Is that breaking form It doesn’t look like it - his scaps stills look to move downward and doesn’t look like excessive upper trap activation. Maybe, actually just recruiting a little extra rear delt and external rotators Which is likely a good thing. Seriously just asking. Just interested from a biomechanics POV.
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Question: Jesse’s 5th rep on rows. He brings his forearms up to try to get some extra strength. Is that breaking form It doesn’t look like it - his scaps stills look to move downward and doesn’t look like excessive upper trap activation. Maybe, actually just recruiting a little extra rear delt and external rotators Which is likely a good thing. Seriously just asking. Just interested from a biomechanics POV.
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baladas8398
I'm 72 years old and have been hitting the weight room for about 40 years. I've NEVER felt the burn I get from using the effective reps routine before. I'm putting on muscle like I never have when I was younger. I always thought it was because I run (now walk and run) 12 miles/day. Now I think it was simply my form and technique. This has really been a game-changer. Thanks Jeff.
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I'm 72 years old and have been hitting the weight room for about 40 years. I've NEVER felt the burn I get from using the effective reps routine before. I'm putting on muscle like I never have when I was younger. I always thought it was because I run (now walk and run) 12 miles/day. Now I think it was simply my form and technique. This has really been a game-changer. Thanks Jeff.
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JayJay-q5c
This has worked with my chins. doing 10-12 good chins (have to use a band at this time, i rest 5-15 secs and grind out as many more as possible. I repeat then do my next exercise-example DB curl/OH Press in same manner. I do 2-3 sets. and I have gotten stronger (even though Jeff says it is mainly hypertrophy. thanks Jeff. please add a 'super thanks' option to your videos
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This has worked with my chins. doing 10-12 good chins (have to use a band at this time, i rest 5-15 secs and grind out as many more as possible. I repeat then do my next exercise-example DB curl/OH Press in same manner. I do 2-3 sets. and I have gotten stronger (even though Jeff says it is mainly hypertrophy. thanks Jeff. please add a 'super thanks' option to your videos
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argospanoptes4826
It's not an isolation movement. So it's not the best effective movement to grow your back. The best movements are when you isolate the muscle and when you do it with an unilateral movement. The goal is to move your shoulder from the front side to the back. Unilateral rowing with a arm almost outstretched and a movement of the shoulder.
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It's not an isolation movement. So it's not the best effective movement to grow your back. The best movements are when you isolate the muscle and when you do it with an unilateral movement. The goal is to move your shoulder from the front side to the back. Unilateral rowing with a arm almost outstretched and a movement of the shoulder.
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GeneralTHC
Wow, I just tortured myself with this method doing some triceps pushdowns. I can barely raise my hands to shoulder height without getting charlies horses now. I am just so out of shape it's terrible. But I really did torture the snot out of myself. I'll probably feel like I've been in a car wreck for the next day or two. Thanks Jeff!
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Wow, I just tortured myself with this method doing some triceps pushdowns. I can barely raise my hands to shoulder height without getting charlies horses now. I am just so out of shape it's terrible. But I really did torture the snot out of myself. I'll probably feel like I've been in a car wreck for the next day or two. Thanks Jeff!
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StillLifting
I would have liked, and expected, u to call out form adherence and braking when it happens, so that you target the muscles you're after. Jessie, while a beast and i applaud his work and progress, had a pretty bad break on his last effective reps. So much so, i'm surprused you didnt stop him to avoid shoulder, or other, injury.
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I would have liked, and expected, u to call out form adherence and braking when it happens, so that you target the muscles you're after. Jessie, while a beast and i applaud his work and progress, had a pretty bad break on his last effective reps. So much so, i'm surprused you didnt stop him to avoid shoulder, or other, injury.
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nicholascox32
Jeff, I have been implementing the 20 Effective Reps and 20ish second rest rule in my 4 day per week weight training plan. Its been a little over a week now doing this. There is a Night and Day difference doing it that way and I'm actually excited again about weight training, rather than dreading it! Thank you!
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Jeff, I have been implementing the 20 Effective Reps and 20ish second rest rule in my 4 day per week weight training plan. Its been a little over a week now doing this. There is a Night and Day difference doing it that way and I'm actually excited again about weight training, rather than dreading it! Thank you!
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capiro433
In which of the AX programs can I find effective reps If you do 5 exercises for each muscle group, and try to reach the 20 effective reps in each one, it is not tons of volume per muscle group Like 25 sets per day (it is not supposed to be 10 the sets limit per day per muscle group, and 20 per week)
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In which of the AX programs can I find effective reps If you do 5 exercises for each muscle group, and try to reach the 20 effective reps in each one, it is not tons of volume per muscle group Like 25 sets per day (it is not supposed to be 10 the sets limit per day per muscle group, and 20 per week)
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muccmaster
I just don't think you can call this the most effective way to build muscle. There needs to be numerous strict studies on this style of training to make that claim. Also if this was the best way to build muscle then pros would train this way and I've yet to see a single IFBB pro train like this.
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I just don't think you can call this the most effective way to build muscle. There needs to be numerous strict studies on this style of training to make that claim. Also if this was the best way to build muscle then pros would train this way and I've yet to see a single IFBB pro train like this.
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sl7722
Seems great, can't wait to try! Need Triceps, then home biceps one. You already have enough great info for Legs. Also, any idea how to convince beginners to do those My friend with MDD keeps insisting on taking huge breaks. Perhaps workouts for people with MDD should be your next PT video
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Seems great, can't wait to try! Need Triceps, then home biceps one. You already have enough great info for Legs. Also, any idea how to convince beginners to do those My friend with MDD keeps insisting on taking huge breaks. Perhaps workouts for people with MDD should be your next PT video
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jkrisanda2011
Why when using a 12 rep ignition set for 12 we then go for 20 effective reps but when using an eighth-repition Max ignition set we then go for 10 effective reps Is there an equation we can use that shows the relation ship between ignition set and prescribed effective reps
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Why when using a 12 rep ignition set for 12 we then go for 20 effective reps but when using an eighth-repition Max ignition set we then go for 10 effective reps Is there an equation we can use that shows the relation ship between ignition set and prescribed effective reps
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athleanx
I am always left wondering how many days should one rest with these workouts, and whether it's possible/better to combine these 100s workouts with their complimentary smaller muscles (ie. bicep and shoulders) or to do them standalone. Has this been clarified before
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I am always left wondering how many days should one rest with these workouts, and whether it's possible/better to combine these 100s workouts with their complimentary smaller muscles (ie. bicep and shoulders) or to do them standalone. Has this been clarified before
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chetan. anand23
I did something similar called cluster sets. Isn't this the same exact thing where you take an exercise and perform a few reps then rest and go back again So what is the difference between Effective Reps and Cluster Sets They seem absolutely the same to me.
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I did something similar called cluster sets. Isn't this the same exact thing where you take an exercise and perform a few reps then rest and go back again So what is the difference between Effective Reps and Cluster Sets They seem absolutely the same to me.
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renuwarbhe5436
Hello Jeff I had a question. In your previous videos, you had said to maximize hypertrophy we should do 25% of the sets where we go heavy, 25% light, and 50% moderate weight. How to use effective reps strategy when we are doing light wt high reps sets
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Hello Jeff I had a question. In your previous videos, you had said to maximize hypertrophy we should do 25% of the sets where we go heavy, 25% light, and 50% moderate weight. How to use effective reps strategy when we are doing light wt high reps sets
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footballlegend7531
I’d say i’m fairly advanced and have recently switched to 1 set beyond failire per exercise or a pre & post exhaust method & have seen gains start coming again after 8 years of lifting. Would argue, this is the next step on from that.
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I’d say i’m fairly advanced and have recently switched to 1 set beyond failire per exercise or a pre & post exhaust method & have seen gains start coming again after 8 years of lifting. Would argue, this is the next step on from that.
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athleanx
Rowing is great but, you gotta try as hard as possible to keep your back straight while doing it or otherwise you'll end up with a rounded back over time. and that's NO laughing matter! Unless you go for the Hunchback look
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Rowing is great but, you gotta try as hard as possible to keep your back straight while doing it or otherwise you'll end up with a rounded back over time. and that's NO laughing matter! Unless you go for the Hunchback look
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RicardoSolisMusic
I started to adapt this to my whole rutine and I am quite happy! I can feel & see the work done. But i'm sure it wont work unless you eat correcly! That's a massive game player!
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I started to adapt this to my whole rutine and I am quite happy! I can feel & see the work done. But i'm sure it wont work unless you eat correcly! That's a massive game player!
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