The Most “Effective” Back Workout to Get A Wider Back (QUICKLY!)

If you want a back workout to grow your back quickly then you need to use the most effective science based training techniques available to you to do that. In this video, I show you a live comparison between the way typical sets are performed in back workouts vs the way that they would be performed during a workout for back that is based on the concept of effective reps.

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Recent guests on Joe Rogan, such as Chris Distefano and Josh Brolin have been talking about the benefits of shorter rest periods and higher intensity repeated efforts. This is the basis of ER’s or effective reps.

The benefit of taking shorter rest lies in the following.

When you do a set to failure in the 10-12 rep range, the purpose of the initial repetitions (1 through 6 or so) are to simply get you to a point of muscular fatigue where the real benefits of the set can occur. The place in the set where the intensity becomes high enough to elicit a growth response in the muscle that you are actually trying to build.

When you take a typical rest of 2-3 minutes between sets however, you are giving your muscles a chance to more fully regenerate and recuperate to the point that you are once again able to do 10-12 repetitions. The question however is, why? If the point of those early reps is to set the stage for the growth producing reps – why not let shorter rest periods get you more quickly to those growth producing reps.

Limiting your rest instead to just 15-30 seconds between sets can do exactly that.

When it comes to the back specifically this could look like this:

Here is how to construct the 100 back workout:

– 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.

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 workout for back should consist of exercises for back thickness, width and a v taper back. That said, even that doesn’t make this workout for back complete. In order to round out your lats with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build wider lats. That is what we do in this workout.

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 are 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.

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.

This is just one example of how to apply science to your back workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body.

For more back workout videos for the lats, upper back and back width, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications.