This morning’s back workout was all about feeling the muscle work and time under tension. I made sure I got at least 12 reps for everything. Doing that many reps while controlling each rep obviously forced me to go a little lighter than I prefer. But as I’ve gotten older I’ve learned that the amount of weight is almost irrelevant. Yes, you have to overload the muscle for it to grow. But you can make 100 lbs feel like 200 in the way you perform the exercise.
Monday Back Workout
Lat Pulldowns: 5 sets x 12-15 reps
Barbell Rows: 4 sets x 15 reps
Dumbbell Rows: 3 sets x 12 reps
Hammer Strength Rows: 4 sets x 15 reps
Seated Rows: 3 sets x 12 reps
Along with banging out more reps I went with high volume. This is something I generally do every back workout. I feel like you have to treat your back muscles similar to legs when it comes to volume. The back is a huge muscle group and just 2-3 exercises isn’t going to cut it.
My exercises were very basic for this workout. It was almost all old school exercises with the exception of the Hammer Strength rows. Like I said, the focus was on muscle contractions done by controlling the weight throughout each rep and increasing the time under tension with more reps. I feel these concepts are good for building bigger back muscle as well as getting ripped brining out more striations.
This back workout took about 45 minutes. I thought of doing a sixth exercise but I was cooked. I hit some calves followed by walking for 20 minutes on the treadmill. I also ran around the block when I got home with our new adopted dog, Gigi.
Train with Passion