Intense Back Workout

Jason’s Intense Back Workout

Well, most of my workouts are pretty intense but today’s back workout was especially that. One of the prominent techniques that makes this workout and all of my workouts lately so intense is that I’m using very strict, controlled reps. I’ve been taking 2-3 seconds on the negative portion of each rep and I make sure I contract the muscle at the peak of each rep. Also, today’s intense back workout ended with some supersets.

The back exercises I’m using are fairly simple. Most of you know I have lower back issues (bulging L5/S1 disc to be exact) so I’ve been doing more Hammer Strength machines and some cable machines. I’m still an advocate of dumbbells and barbells. That being said, feel free to substitute the exercises in my workout for a free weight exercise that’s comparable.

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Intense Back Workout

Pullups: 3 sets x 10-12 reps

Lat Pulldowns: 4 sets x 8-12 reps

Hammer Strength High Rows: 4 sets x 8-12 reps

Seated Rows: 4 sets x 8-12 reps

Chest-Supported Rows superset with Reverse Grip Barbell Rows: 4 sets x 10-12 reps (8 total sets)

I started out with some pullups with my body weight as a warm up. I can usually pump out lot of reps on these but instead I focused on the negative, coming down slow and controlling the movement. As I said above, all of my reps here were strict and controlled on every exercise. To me, this is the best way to really work the muscle.

I ended with some supersets. The chest-supported rows were done with strict and controlled reps. I followed that up with some reverse grip barbell rows and these reps were done a little faster. The goal here was to achieve the ultimate pump in my lats. And that goal was indeed achieved.

I love training back. It’s become my favorite muscles to train over the years. I think many have a hard time feeling their back muscles working so it’s easy to just go through the motions, or just throw around some heavy weights to feel like you did something. Your back muscles have a lot of details along with thickness and width to be brought out. I’ve found that using strict form and contracting the muscle at the peak of your reps is the best way to do that. You control the weight rather than letting it control you.

Train with Passion,


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