Slow Controlled Reps – Back Workout
As of late last week I’ve been doing slow and controlled reps for most every exercise. This type of training follows the time under tension principle for bodybuilding. The idea here is to hit more muscle fibers and exhaust the muscle. This morning was my back day and I’d like to share my slow and controlled reps back workout with you.
Using slow and controlled reps doesn’t necessarily mean going light. You will obviously be using a little less weight than what you’re used to when training heavy. But you should still be able to move moderately heavy weights. However, your form and controlling the weight throughout each rep is far more important here than the amount of weight you’re using.
Controlled Reps Back Workout
Reverse Grip Lat Pulldowns: 4 sets x 10-12 reps
Hammer Strength High Rows: 4 sets x 10-12 reps
Hammer Strength Low Rows: 4 sets x 8 reps
Chest-Rest Plate Loaded Row Machine: 3 sets x 20 reps *
Cable Pullovers: 3 sets x 15 reps
Hammer Strength Shoulder Shrugs: 4 sets x 12 reps
* I used a different technique for the chest-rest plate loaded row machine. I did the first 10 reps slow and controlled with the regular overhand grip. I then immediately hit another set using the close grip, pumping out 10 more reps.
I started out with a pull down this morning for my slow and controlled reps back workout. I also hit a couple Hammer Strength machines. I love the Hammer Strength high and low row machines for back. And using strict form with slow and controlled reps makes them that much more effective.
I ended with some shoulder shrugs on a plate-loaded machine (I believe this is also a Hammer Strength machine). I used a lot of machines today because my lower back was feeling sore. I’ve learned to listen to my body in that regard. That being said, you can substitute my exercises listed for something else (such as dumbbell rows instead of Hammer Strength Low Rows or throw in some bent over barbell rows).
One thing I can say about using slow and controlled reps is I’m completely exhausted after my workouts. I feel the muscle working right away even on my first set. Another note is to stretch extensively after using slow and controlled reps.
Train with Passion,