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The Back Workout (MOST EFFECTIVE)

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Rating: 4.5; Vote: 2

The hundred back workout requires all out effort, but the results are nothing short of amazing if you follow the back exercises and protocols shown here. As always a solid back workout should consist of exercises for your lats and upper back. That said, even that doesn t make this workout for back complete. In order to round out your back with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build a bigger back. That is what we do in this workout. If you look at most arm workouts people perform, they usually consist of the same back exercises. The issue isn t necessarily what you re doing but how you re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth. What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your arms while decreasing the length of your workout. When it comes to training in the effective rep range, ask yourself a question. When you perform a set of any back exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. This is because, it is only at the point after the muscle has been stressed enough to tap into the harder to reach type IIb muscle fibers that the task at hand becomes challenging enough to stimulate muscle protein synthesis. With the back workout technique shown here and in this series, you re going to more quickly tap into these growth inducing type II fibers. The strategy is as follows: Perform a set of the back exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed. You are still using the same load however, therefore your back is still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you re getting just 1 out at a time at some point, and your work on that exercise is complete. If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout. Here is how to construct the 100 back workout with that in mind. - Barbell Row - Ignition Set then 20 Effective Reps as a Rest/Pause as a Dead Row - Lat Pulldowns - Ignition Set then 20 Effective Reps as a Rest/Pause - Seated Cable Row - Ignition Set then 20 Effective Reps as a Rest/Pause - DB High Pulls - Ignition Set then 20 Effective Reps as a Rest/Pause - Underhand Grip ROM Pulldowns - Ignition Set then 20 Effective Reps as a Rest/Pause Optional: Inverted Rows x 20 reps using a 5 second isometric hold at the top of each rep (Rest/Pause) All totaled, this will amount to 100 effective reps in this intense back workout. If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later back exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.
Date: 2022-12-01

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Comments and reviews: 15

Mohamed
Been waiting for this for weeks! In the meantime I made up my own
12 pull-ups with 20 ER with 5 second hold at the top
12 pulldowns with 20 ER
12 dumbbell rows with 20 ER
12 chest supported dumbbell rows with 20 ERs
12 resistance band pulldowns with 20 ERs
I workout at home and just have dumbbells and resistance bands, so making do with what I have. Sometimes I replace some excercises with resistance band rows or different forms of pulldowns. Either way, does the job in a shorter time period. Thanks Jeff!
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Mark
Thank you so much Mr. C! These 100 workouts rock for an old man like me. I mix and match them and rotate the combos. I found that I am burning more fat as my fixed pants belts have required frequent tightening in the last several weeks since I started trying them out. You have helped me to learn how to increase training intensity and I am getting better at it a little at a time (yes pain and ERs can be super helpful. Greatly appreciated! I sense a 100 workout program coming in the future.
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sport
Yep, this definitely works as I ve been following a similar routine for over three years. It s grueling but worth it. John Meadows called it a 10for 25 set. Picking out a weight that takes you to the verge of failure, resting 15 seconds then resuming till you get to a 25 rep total. Both of these programs are extremely efficacious as well as a time saver. Great video as always.
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Alqiez234
Jeff, Id solemly appreciate an illustration of the Heavy Duty Hit method by the greats Mike Mentzer and Dorian Yates. What are its key features, its pros, its cons, and your general verdict upon it?
I realize I may be asking much, but Iam truly desperate to have framed into critical account by a famed physio-expert like yourself.
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realeques
I have a disc protrusion in my lower back and nobody ( not my orthopedist nor physiotherapist ) could give me any tips how to still do a proper back & leg workout. i since gave up on DLs and squats, which sucks. do you have any videos on that?
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M rk
how would you do the exercises in a full upper body workout? Does work this 12-20 reps, just for 2 exercise/body part/training? I mean i do 2 for breast, 2 for back, 1 shoulder and 2 for arms. It is dump or it make sense?
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George
I have done the inverted row before (but forgot about it) and it is a great stretch! But that hold at the top. going to try this next back workout! What do you think about the straight arm pull down for the lats?
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dickertim
I always wonder wether the DB high pull or the facepulls put a negative force to the elbow since the force goes perpendicular to the intended movementplain of that joint.
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etofok
after 6 years in the gym I've landed on something similar: warm up set then just do till failure, but I aim at 6+ reps so I also drop the weight and do all the way down
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Surtido
Have lifted weights the majority of my life. Your 100 video series has changed my physique more in these past few months than years in the gym. Thank you Sir!
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Insar
Hey guys. Is there an alternative option for the barbell row as my lower back is not the best and I feel the exercise won t be the best for back.
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Massimo
The series Is amazing! I'm training at home with barbell and db, but I do not have cable machine, which exercices are valid substitute? Thanks
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Adam
Can you combine two 100-rep workouts so that you train each muscle groups twice per week/your training cycle? Or would that be too intensive?
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Mark
Love this. Tried ignition/effective reps on legs yesterday. Holy shit I feel it today. Will be trying this on Friday. Great stuff Jeff!
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Peter
The fact that a 47 year old natural looks like this, is a testament to this gentleman's knowledge and dedication by itself.
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