The 💯 Back Workout (MOST EFFECTIVE!)

The hundred back workout requires all out effort, but the results are nothing short of amazing if you follow the back exercises and protocols shown here. As always a solid back workout should consist of exercises for your lats and upper back. That said, even that doesn’t make this workout for back

What’s up, guys, Jeff Cavaliere, Athleanx. com. What you’re about to watch is the most effective back workout you’ve ever done. Because it’s  part of my 100 Series where I’m getting you to increase the efficacy of your workouts  by increasing the efficiency of the reps you perform. Here I m getting you to focus on  trading in junk volume for something we know that is much more effective, Effective Reps.

You see, when you perform a set of 12 reps to failure traditionally, you’re actually not putting  in all that much effort on the first, let’s say six, seven or eight reps. They’re just being done  to fatigue you to get to the ones that are more difficult and ultimately results producing. But  when you perform effective rep training, you’re essentially cutting the line. But you’re jumping  to, the more difficult reps that allows for you to get more of the results, producing reps in  less time and getting more from your workout. Now, this isn’t new.

It’s actually been used by  some of the greatest of all time. It’s just one of those underutilized, often overlooked  techniques that can really produce gains, especially if they haven’t done it in a  while. But as with all Athlean-X workouts, it’s not enough to know just what the technique  is. It’s the exercise selection and how you apply it that makes all the difference. And when it comes to the effect of workouts here, picking the right exercises is key.

But more  than that, knowing what areas to train is also important. You see, for complete back developing,  you’re going to want to train not only your lats, but also, of course, your upper back, your traps,  your mid scap muscles, your rear delts and of course your lats and low back. You see when you  workout is fully developed, that’s when you get full development. And that’s where we start  the workout off with the first exercise. And it’s the Barbell Row, it s one of the best  horizontal pulling exercises that you can do.

And when you’re ready to roll, what I want you to do  is to load up a weight that will cause you to fail in the exercise in the 12-rep range. Now, this  first set is something that we call the Ignition Set. It’s just priming you for the effective rep  total that we’re going to accrue and the sets that follow it. Again, you’re likely not going to  feel too, too much in the first six, seven or eight reps. That’s part of that volume that isn’t  necessarily producing the gains you’re after.

But when you reach those more difficult ninth, 10th,  11th and finally 12th reps, well, that’s actually where you want to make sure and dig down. And again, when we’re talking about failure here, we’re talking about form failure when the  exercise is no longer recognizable as the Barbell Row we know and love, well, that’s where  you need to stop. But don’t go too far away, because what I want you to do here is just  take a quick 15 second rest-pause. And see, by limiting the amount of rest in between sets  here, we’re more effectively getting back into the more fatigued state of that muscle more  quickly. But the next time around, you’re not going to perform a straight Barbell Row.

This time I’m going to allow you to use just a little bit of momentum. We’re going to perform  something we call the Barbell Dead Row. So, you start with a little bit of leg action off  the ground as if you’re performing a deadlift and then you row it the rest of the way. And  all I want you to do is perform these sets to failure and get as many reps as you possibly  can each time. The goal for the effective reps on this exercise is 20 total and however, many  rest pause intervals that might take you.

You might knock off five or six after that  first set of 12, those are the first five or six that count towards your total. And  from there you continue to chip away until you’ve reached those 20 effective reps and at  that point, move on to the next exercise. Which is the Lat Pulldown. And after a  3-to-4-minute rest, you should be ready to roll here and start up once again on another ignition  set, this time on this traditional vertical pulling exercise. And we’re looking for here again  is a well performed set, choosing a weight that will cause you to fail in that 12-rep range.

Again, no shortcuts here because once again, we know that this is priming us for what’s to  come. And when we reach failure here again, you don’t go too far away because your rest is  just the 15 second rest-pause that you’re going to take. And once this 15 seconds is up, I  get right back into the exercise again. But as we saw in the first exercise, we start to  hit those more difficult, but results producing reps more quickly. And what I’m targeting here is  about four or five or again, six repetitions and that’s okay.

Because as I chip away, set after set  or after each rest-pause interval, I’m going to get myself eventually to my 20 effective reps. When I jump back in again after my rest-pause, I start cranking away again at those good,  solid, highly difficult repetitions. And that’s where we go for the Seated Cable  Row, another horizontal pulling exercise, but one that’s going to be a little bit easier on the  low back because we don’t have to be bending over when we perform it like the Barbell Row. But this  is a great exercise to actually allow us to start shifting that focus a little bit higher, more to  the upper back and rear delts. I’ve said before, this actually one of the better rear delt  exercises that you can do, especially when we perform it with a straight bar like this.

Because as I do this, my elbows start to go wider and higher, and as I do that, I get more extension  and start to activate more of that upper back as we know. And as always here, we’re still doing  that ignition set to that 12-rep failure. As I’m done, as you can see here, I take that brief 15  second rest and I get right back into it again. The thing about pulling workouts is that on the  second half of the exercise in these effective rep workouts, you can utilize a little  bit of momentum here to your favor. As you start to get a little bit more fatigued,  leaning a little bit forward and coming back with a little bit of a rock to let you get that bar  moving and you moving closer to your effective rep total without sacrificing the safety of the  exercise by letting our form breakdown pass form failure.

As always here guys, it doesn’t matter  how many repetitions you get after each subsequent rest-pause period. All you have to do is take  what your body is willing to give you, however, many effective reps you can get, take your  rest-pause, and keep chipping away, as I said, until you’ve reached that total of 20 effective  reps. Which if you’re counting at home, at this point the workout, puts you a total of 60. But we’re not done quite yet because now we go back to our vertical pulling exercises. This one’s  one of my favorite and it starts from the ground up, we’re talking about the High Pull.

And what  this does is once again works that upper back the traps, the mid scap muscles that are all important  and oftentimes overlooked. And all you’ve got to do here is pull the dumbbells up to your  shoulders. But be careful, this is not an Upright Row. As a matter of fact, it’s very opposite  of an Upright Row. The elbows stay low, and the hands stay high rather than the elbows traveling  higher than the wrist and hands.

And once again, the weight that you choose here is one that will  cause that form failure in the 12-rep range. And just like you have with all the other  exercises in this workout, the ignition set is done just to sort of kick everything off becaus