Multi-Technique Back Workout


I had the most interesting back workout this morning and want to share it with you. I’m calling it my multi-technique back workout.

Simply put, I used 3 different weightlifting techniques to help ramp up both intensity and volume. And my lats are still bulging out while typing this post!

I’ll share my back workout from this morning. After that, I’ll describe each of the 3 weightlifting techniques I used.

Back Workout – 03-06-2017

  • Hammer Strength High Rows: 4 sets x 10 reps
    • superset with
  • Hammer Strength Rows: 4 sets x 10 reps
  • Lat Pulldowns: 4 rest-pause sets x 15 reps
  • Plate Loaded Rows: 10 sets x 10 reps

As you can see, I only chose 3 exercises for my back workout. So let’s talk about the weightlifting techniques I used.

* Check out the preworkout I’ve been using here

Using Multiple Weightlifting Techniques


Supersets are when you go from one exercise to the next without any rest. That counts as 1 superset. You can rest about 45 seconds before starting the next round.

I started out with supersets to set the tone for the rest of my back workout. Supersets are exhausting and it’s a great way to build the muscle while also boosting the fat burning process.

I prefer machines when doing supersets. On that second exercises, you can expect to train to failure. Especially after you’ve done a couple of sets.

Rest-Pause Sets

Rest-pause is one of the most intense weightlifting techniques I’ve done. You do a set, rest for about 7-10 seconds followed by another set using the same amount of weight. This is brutal!

I used this technique for lat pulldowns, which is perfect. You can stand up for those few seconds of rest and easily pump those last few reps.

You can expect to get about the half the number of reps on that second set. For example, my first set was 10 reps followed by another 5 for the rest-pause set.

10 x 10

10 x 10 is better known as German Volume Training. This is 10 sets of 10 reps, resting about 30-45 seconds between sets. Its’ a lot but it goes by rather quickly.

10 x 10 is a great way to pump more blood into the muscle and get that high volume that’s needed to stimulate the muscle.

I realize there are theories that say shorter, more intense workouts are better. I agree in some cases. But our workouts should go in phases. We can’t do the same thing day in and day out. If you haven’t tried the 10 x 10 weightlifting technique, I encourage you to give it a shot.

Back Day

So that wraps it up for this morning’s workout and my blog post. I always try to give you something good to start the week with!

Current supplements:

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About the Author Jason Stallworth