Back day. It’s one of my favorite workouts. But it wasn’t always like that. I used to hate training back. Why? I never could seem to feel my back muscles working.
There’s a certain metal connection required for building muscle. This is especially true, and sometimes difficult for back workouts. But that mental connection enhances the intensity of your workouts.
Intensity is the name of the game if you want to build muscle. There’s no way around it.
Super Intense Back Workout
I’m going to share this morning’s intense back workout. This will be the basic exercises with sets and reps. You’ll also see some weight training techniques I used, and I’ll explain those further below.
- Lat Pulldowns
- 5 sets x 12-15 reps (drop set on final)
- Plate Loaded Rows
- 7 sets x 15, 15, 12, 12, 7, 7, 20 reps
- Seated Rows
- 4 sets x 10 reps (drop set on final)
- Hammer Strength Low Rows
- 5 rest-pause sets
- Cable Pullovers
- 4 sets x 12 reps (hold in final rep)
Weight Training Techniques that Increase Workout Intensity
I listed the of the weight training techniques to increase intensity I used above for each back exercise. This is how I exhausted the muscle and walked out of the gym with my lats hitting the doorway!
I love using drop sets to increase workout intensity. Why? Silly because they work. I ended my first exercises with a drop set. Lat pulldowns. In short, drop sets are where you perform a set then immediately lower the weight and perform another. The percentage of weight you drop is up to you. I drop about 30-40%, depending on the exercise.
Rest-pause sets are similar to drop set. The difference is you stick with the same amount of weight for the set to follow. And rather than immediately doing another set, which would virtually be impossible, you wait about 7-10 seconds. This is one of the most intense weight training techniques, in my opinion.
I’m not sure if this is the proper name for this weight training technique. But I’m calling it a hold. I used this method on my final back exercise, cable pullovers. On the last rep, you hold that position for 5-10 seconds. This allows you to get that good squeeze and muscle contraction. It can be brutal!
Back Day and Post Recovery
Back day is done and I’ve already taken my supplements and post workout shake. I’ll share what I’m currently taking below:
Xtend BCAAs – I take 2 scoops of Xtend during my workouts to promote protein synthesis during training. This stuff also has glutamine which is my favorite amino acid for recovery.
Dymatize Elite Whey – I’ve been taking Elite Whey for several years now. It’s one of the few protein powders that doesn’t upset my stomach and the price is right.
4 Gauge Preworkout – I’m actually out of this but ordering more this week! This stuff gives you what I call clean energy (it’s not one of those harsh preworkouts).
Train with Passion,