Full Back Workout (In just 23 MINUTES!!)

Say goodbye to 60-90 minute workouts forever (and build muscle much faster!)

you think you can’t get a good back workout in in 40 minutes okay challenge [Music] accepted what’s up guys Jeff Cavalier athleen x. com ever since I posted a video a few weeks back actually two in a row where I talked about bulking up and then I talked about overtraining I sort of set off a firestorm among some of my viewers who just cannot buy into the concept that you can work out adequately in 40 minutes or less some guys have even written in pretty angry saying that it’s complete BS that you can’t that they’re just getting warmed up by the time they’re an hour and a half in and even one guy wrote in and said he did something like 63 sets in a workout now I don’t even want to comment on that that is Extreme overdoing it okay there’s no need at all to be doing 63 sets of anything but that being said I said let me figure out a way that I can actually prove this all right because everything I do here on the athex channel is what I do all right I practice what I preach and I try to show that to you guys so what I want to do here is take a back workout that one of the guys that was sort of outraged that said that they just getting warmed up by the hour and 15 minute Mark sent into me and I wanted to dissect it here for you first and then literally do a full workout okay now this is a long video so if you want to scrub through it you can I’m going to try to include a lot of helpful information along the way but at the same time I mean staring at me working out for 30 minutes could become a board so it depends on what you’re into and what you want to do but I will try to again put as much info as I can into this video first and foremost what is the workout that was sent into me pull-ups barbell rows lap pull Downs with a neutral grip dumbbell one arm rows and C the cable rows now that is a pretty standard back workout guys that are following athletex yeah I mean we take it a lot deeper than this okay we incorporate a lot of new moves we try to train more like an athlete but this is what’s being done in most gyms around the world right now and this is what’s been done then I have to sort of match that and show that it is possible to do but let’s take a look at the sequence of these okay first in purple he was doing pull-ups first lap pull downs and the neutral grip second number three barbell Rose four dumbbell one arm rows and see the cable rows I decided to order them slightly differently first of all I want to sort of look at my workout if I’m trying to increase the efficiency here and how quickly I can do my work right if we still do the same amount of work but I get it done in 20 minutes and you get it done in an hour same amount of work same amount of reps same amount of weight lifted that’s not going to happen here but if we were to do that then the person that can condense it into the shorter period of time is going to have the more effective workout right more work done in the same given period of time or or obviously you know with time being the only variable the person who gets that work done quicker is going to be doing uh more effective job at building up but I just s switched one around because I wanted to go basically from a vertical pulling movement here with the pull-ups to a horizontal row row or pulling movement back to a vertical back to horizontal okay it’s an important point because if we go back and forth we are using slightly different muscles to do or or at least attacking it from slightly different angles so that the fatigue accumulative fatigue factor is less all right so we’re able to go through this a little bit more efficiently lastly CD cable rows at this point guys what are you doing CD cable rows for you’ve already done two rowing movements that’s I’m going to show you if you’re doing a good enough job on those you don’t need to do another rowing movement this is where guys tend to overdo it they continue to just bang away set after set after set when it’s really not needed okay you don’t need to do that if you’re doing an adequate job I say all the time you can either work out hard or you can work out long but you cannot do both I’m going to show you today how to work out hard and I want you to be able to match that look at what I’m doing and match that because that’s the type of intensity you need to bring and the type of volume that I think is the most effective at helping you to build without overtraining so we’re going to do pull-ups we’re not going to do six reps as or six six sets as many rounds as possible I’m going to show you way you can do three sets and get more than if you’re just doing six uh sets to failure next barell Rose he was using a 5 set 12 11 10 9 8 rep structure I’m not really sure what the purpose of that is you know like guys sometimes think that by doing that they’re being really creative with their programming but this doesn’t really make any sense I mean first of all if he’s able to control the 11 10 n I’m an advocate of training into failure if you’re not doing a set to failure what are you really doing to cause a change in your body all you’re doing is wasting time so this is kind of nonsense to me pick a rep range go for that but if you wind up hitting eight or if you wind up hitting nine if you want it’s going to change based upon your fatigue level throughout the workout but try to take each one to failure so I’m going to show you how you you certainly don’t need to be doing five sets and you don’t need to be screwing around with that kind of rep structure when you can be taking three sets to failure okay next up La pull Downs we’re going to use a neutral grip he is a neutral grip it’s a good exercise actually with that grip same thing same rep structure same garbage I’m not trying to get on him here but I’m trying to reinforce for those guys that are doubters this is why I’m pointing it out for you the five this we’re going to go three to four we’re going to take it to failure and then dumbbell one arm rows again it’s a good exercise it’s a good standard exercise again we we tweak things with athl X to make it I think a little bit more um athletic but it doesn’t matter we’re going to take he’s going to do four sets on each arm for as many reps as possible we’re going to do three out of each arm again volume is a key if you’ve got the job done why do you need to continue to go even further if you’ve already done the job that’s necessary to spark that growth right so with all this said and done all the ground workor laid now it’s time time for me to flip on the camera this is going to be rough guys I’m going to take this camera myself I’m going to walk it around the gym with me try to set it up in spots that I can to show you what I’m doing but the idea here is let’s let’s take you through this workout in real time all right something I haven’t done um and I think you could find uh useful all right so we’re going to start the workout the only thing I’m going to have with me besides maybe something to drink is a stopwatch now if you want to use your phone that’s great but I don’t want to see you using that phone in between your sets cuz guys I called you out the guys that are doing this I called you out a couple weeks ago cuz I see it all the time it’s not like I’m making it up right in between sets texting hey bro getting a killer workout in right now you know but meanwhile it’s taking you two minutes to write your text when you should be back on the bar doing your next set okay it’s just a distraction you don’t need it you can put it in the locker room during the time that you’re on you know you’re doing your workout I guarantee it’s going to speed up your workouts just by doing that alone but the first thing I want to do is when my pull-ups I think you can incorporate better ways to do your pull-ups where you can utilize your body’s ability to continue to keep going