Back Workout with Pull-ups

Back Workout with Pull-ups

Pull UpsToday was back day for me and lately I’ve been starting my back workouts with four sets of pull-ups. Let me say that I’ve noticed a huge difference in my back development since I’ve started doing pull-ups. Of course there are other factors such as workout intensity and my nutrition that I’m sure contributed. Another noticeable difference with pull-ups is my back and lats feel more pumped during and after my back workouts.

I prefer to start my back workouts with pull-ups being the first exercise for a few reasons. To me, pull-ups serve as a good warm up before moving on to heavier and compound back exercises. I’ve also noticed doing pull-ups first helps pre-exhaust the back muscles in a sense that I feel my lats and back muscles being worked more directly on all of my following back exercises. This is huge (no pun intended) as many train back hard but don’t seem to feel the pump their back muscles like when they’re working chest or arms.

Starting with Pull-Ups

Pull-ups: 4 sets x 15-20 reps

Dumbbell Rows: 4 sets x 8 reps

Hammer Strength Rows: 4 sets x 8-12 reps

Hammer Strength Low Rows: 3 sets x 10-7-4 reps each (* rest-pause sets)

Lat Pulldowns: 4 sets x 8-12 reps

* Rest-pause sets are something I’ve been doing several times a week for various muscle groups and exercises. I’ll usually do this for one exercise per workout. The way I do them is I’ll perform three sets with a seven second rest period between each set, using the same weight. This is considered one total set, and I’ll usually do three to four total rest-pause sets.

I walked out of the gym with a really good pump this morning, and I feel a lot thicker and wider than what I really am! I’ve made it a point to do three to four sets of pull-ups first on every back day. I don’t do weighted pull-ups, but that’s fine if you want to add weight. I prefer to just use my own body weight and bang out as many reps as I can, taking shorter rest periods between each set of pull-ups.

Train with Passion,

Jason Stallworth

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