The hundred again workout requires all out effort, however the outcomes are nothing in need of wonderful when you observe the again exercises and protocols proven right here. As all the time a stable again workout ought to encompass exercises on your lats and higher again. That mentioned, even that doesn’t make this workout for again full. With a view to spherical out your again with a nicely rounded workout it’s essential to spend extra time specializing in the reps that really rely that can assist you construct an even bigger again. That’s what we do on this workout.
In the event you have a look at most arm workouts individuals carry out, they normally encompass the identical again exercises. The problem isn’t essentially what you’re doing however the way you’re doing them. With a view to improve the depth of the workouts you’re doing you must concentrate on rising the depth of every set you carry out. Think about that in a standard set of 12 reps that solely the final 2-3 are literally onerous sufficient to supply sufficient stimulus for muscle development.
What when you had a manner that allowed you to extra rapidly faucet into these tougher, extra development producing reps extra rapidly? You do, by incorporating a relaxation pause method into your coaching. Right here, when the set is resumed you’re immediately again to recruiting extra sort II fibers that are extra simply in a position to answer your onerous work within the type of new measurement. The buildup of those harder, efficient reps is what can simply show you how to to extend the dimensions of your arms whereas lowering the size of your workout.
Relating to coaching within the efficient rep vary, ask your self a query. If you carry out a set of any again train, do you’re taking it to failure or near failure? Doubtless, the one reps you’re feeling which might be difficult are the ultimate 1 to three reps. It is because, it is just on the level after the muscle has been pressured sufficient to faucet into the tougher to succeed in sort IIb muscle fibers that the duty at hand turns into difficult sufficient to stimulate muscle protein synthesis.
With the again workout method proven right here and on this collection, you’re going to extra rapidly faucet into these development inducing sort II fibers. The technique is as follows:
Carry out a set of the again exercises proven under to 12 rep failure. Select a weight that may trigger you to fail at or near the 12 rep mark. That is referred to as the ignition set. At this level, the actual work begins. Relaxation for simply 15 seconds as a part of a considerably extended relaxation/pause. As quickly as these 15 seconds are up, get again into one other set. You’ll immediately acknowledge that the reps might be difficult extra rapidly because of the decreased restoration time allowed.
You might be nonetheless utilizing the identical load nevertheless, due to this fact your again continues to be being subjected to the identical exterior load. Nevertheless many reps you get after every of those relaxation/pause increments are all deemed to be efficient reps. Every bout must be taken to failure. Accumulate 20 efficient reps, even when you’re getting simply 1 out at a time sooner or later, and your work on that train is full.
If for some cause you’re unable to finish any extra reps in your option to 20, finish your set and goal to finish all 20 the following time you carry out this workout.
Right here is learn how to assemble the 100 again workout with that in thoughts.
– Barbell Row – Ignition Set then 20 Efficient Reps as a Relaxation/Pause as a Lifeless Row
– Lat Pulldowns – Ignition Set then 20 Efficient Reps as a Relaxation/Pause
– Seated Cable Row – Ignition Set then 20 Efficient Reps as a Relaxation/Pause
– DB Excessive Pulls – Ignition Set then 20 Efficient Reps as a Relaxation/Pause
– Underhand Grip ROM Pulldowns – Ignition Set then 20 Efficient Reps as a Relaxation/Pause
Non-compulsory: Inverted Rows x 20 reps utilizing a 5 second isometric maintain on the high of every rep (Relaxation/Pause)
All totaled, this can quantity to 100 efficient reps on this intense again workout.
If you must alter your weights down because the fatigue mounts, achieve this accordingly. You aren’t essentially utilizing your 12 rep max on an train, you’re utilizing a weight that may trigger you to fail on the 12 rep mark in that given workout. Fatigue accumulating within the later again exercises of this workout could trigger you to should drop down a bit to make this occur all through the workout.
This is only one instance of learn how to apply science to your again workouts. If you wish to put science again in each workout you do, head to athleanx.com and get began straight away on constructing a ripped, muscular, athletic physique.
For extra again workout movies for the lats, traps and higher again, be sure you subscribe to our channel right here on youtube on the hyperlink above and don’t overlook to activate notifications.
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I wonder when we will get lower body and leg videos for the đź’Żseries
Doing these Effective Rep workouts now and wow, they are great. Do you think these effective rep moves would be good for a Push/Pull split? Maybe combine these moves with others?
How long should I rest between the sets and the excersises?
Thanks a lot for this series Jeff. The shoulder workout is my fav, and one of my go to’s, I like to finish off with some wrist work after.
Keen to do more of the chest one, would have already but I injured my palm, so relegated to pushups only for a while, although the tendon has almost fully recovered so keen to get back into it.
Really great video 🔥🔥🔥
🙏
You are awesome. Always great videos. Thank you so much for all the content you put out. One question, can I replace the first lat pull down with pull ups?
You look like Robert Lewandowski
Is this method good to implement with full body workout? I do FB 3xweek, each day emphisizing on push/pull/full
monday – FB(4 excersize for back, and one for chest, shoulders, bicep, tricep)
wednesday – FB(3 excersize for chest, and one for back, shoulders, bic and tric)
friday – FB(2 for chest, 2 for back, 2 for shoulders, one for bic and tric)
What about the Teres?
Amazing !!!!!
Thanks
hey! If i want to do a push, pull, legs routine and incorporate the 100 ERs, what would you recommend! Would love to hear from you 🙂
Loving this seriesđź‘Ťđź’Şđź‘Ť
Please do a video on dowagers hump
Jeff isn’t jacked, he’s lean.
Hello Jeff I am jareth I workout I have abs but I was wondering if you can make a abs workout how to get those muscles on your side if you can thank you Jeff.
Sir I've lots of questions as I'm new to bodybuilding, I want to stay natural and I don't trust anyone except you.
Does whey protein powder counts natural?
I'm 5'10" With 80kg but I'm little skinny, I do 25 knuckle pushups in one go and 40 normal pushups, do exercise at home with 10kg and 20kg dumbbell and eat balanced diet, still I'm not gaining muscles, why?
Nothing like science in your workout..
Leg?
Advice needed.
Day 1:
* work(12hours shift)
Day 2:
* Chest – 5 exercises, 3 set's, 8-10 reps per set.
* Triceps – 5 exercises, 3 set's, 8-10 reps per set.
* Abs – 3 exercises, 3 set's, 8-10 reps per set..
### between day 2 and day 3 there is 12 hours night shift###
Day 3:
* Back – 5 exercises, 3 set's, 8-10 reps per set.
* Biceps – 5 exercises, 3 set's, 8-10 reps per set.
* Forearms – 3 exercises, 3 set's, 8-10 reps per set.
Day 4:
* Legs + calf's 7 exercises, 3 set's, 8-10 reps per set.
* Shoulders 5 exercises, 3 set's, 8-10 reps per set.
After day 4 it starts cycle again, day1 -> day 2-> day3-> day4-> day1-> ect.
Now question is do i need more rest days?
After i started listening different chanel's on YouTube heard a lot of things and know i know that i don't know anything.
I heard a group of muscle is needed 24 hours of rest, some say 48, some 72 ect.
Also i heard that a complete body need rest.
A lot of people advocate for 3 days of training per week.
Question, if you can’t hit even one rep after 15 sec break do you take a longer break? 12 rep max weight used initially . Thanks
You seriously have to mention that's you do this WITH EQUIPMENT smart guy
Sorry, but the form on them rows is off. Way too much involvement from the upper traps
Just wondering how you fit these workouts into your training week…..So you wouldnt do a PPL, or upper lower split….you would do 1 each of these workouts, and a legs one?
Sorry can you make a videos about good workouts without equipment
Would you recommend this structure for someone who's doing a PPL split?
This guy is crazy outta his god damned fcking mind
Hey, what's the deal with time under tension with this kinda workout? Are the short rests short enough for it to still be a driver of growth or are we relying on metabolic stress?
With what other 100 workout can i mix this in?
Thank you for such a hardwork.
Jeff you are my teacher although we never connected directly. Lately I have some problem, my head always feels full after weight lifting. I checked my eyes, my minus eyes increase significant. Maybe you have some advices related to eyes health, breathing and weight lifting
Surprising no chin ups in this back workout..
Calls it lat pull down, proceeds to pull with upper back
Jeff stop giving workout advice, you are good at body mechanisms so focus on the best chest exercises type of videos. Thx
Where are the pull ups? I love you videos, just a question
Can't wait to do this. I've done the chest and shoulders the last 2 weeks. Love them. I could use more ab exercises for DDD in L5. I've been doing the stretch from your bulging disk video and it's helping immensely but get aggravated with some ab stuff. Thank you for what you do!
Are we going to get a leg and abbs workout as well? Still new to this exercise thing but I enjoy these videos also any videos on correct form?
Need the leg 100 series!
Great stuff as usual! Been doing your other đź’Ż workouts and glad back was added too! Will there by one for legs?
Thanks Jeff this video couldn't of come at a better time. I've been stuck in my training for awhile, this was just what I needed. I havnt felt this sore in awhile
Can you do the same series for lower body?
This was literally the shortest workout I've ever done but also the most I've ever felt from a single workout!
How do you induce progressive overload in this workout ? Thanks
Mijn rug hardcore
Just a quick question, is he chewing tobacco or smt while he is speaking, seems to be holding it in his right cheek. Great vid tho'
To to to much volume đź’€