Most of you know I’ve become a big fan of high volume training for my back workouts (the same goes for legs). Back is the biggest upper body muscle group, not to mention your back is much more complex than say chest or arms. That being said, I believe your back needs more overall volume of sets and reps to reach your full potential and grow.
I used a variety of weight training techniques in this 27-set high volume back workout. I started out with multiple pyramid sets (8 sets total) on the first exercise, going up in weight every 2 sets. The reps started out at 15. As I went up in weight they dropped to about 8 on the last 2 sets. I also implemented the 10 x 10 technique followed by some rest-pause sets.
27 Set Back Workout
I didn’t do a ton of exercises here for back, which is a little different than my usual back workouts. But as you can see I did multiple sets and techniques that gets you to the insane 27 total sets.
- Chest-Rest Rows: 8 sets x (15×2, 12×2, 10×2, 8×2)
- Lat Pulldowns: 10 sets x 10 reps
- Hammer Strength Rows: 3 rest-pause sets x (10, 7, 5 reps x 3)
German Volume Training 10 x 10
The pyramid workout method is always a good way to get thoroughly warmed up and gradually get to moving some big weight. To me, it’s a smart way to train. The 10 x 10 method is something I’ll be using more of. It’s part of the German Volume Training philosophy. This is a great way to add some serious muscle.
You can trace the German Volume Training method back to the early era of bodybuilders in the 60’s and 70’s (perhaps even before them). Guys like Arnold, Frank Columbu, Dave Draper, Lou Ferrigno, Frank Zane, etc. used high volume workouts to build top notch physiques.
Rest-Pause Sets for Back
I ended my high volume back workout with 3 rounds of rest-pause sets. This is hands down one of the most brutal weight training techniques. I do a set followed by a 7 second rest period then repeat twice. So 1 set is really 3 small sets. And you’re not descreaing the weight (which is why the reps fall quickly).
Needless to say I was fatigued yet pumped after doing a total of 27 sets for my back workout. I also hit some barbell shrugs for traps and some calves at the end, followed by a 20 minute session on the bike. Some form of cardio is a must these days for me.
Train with Passion,