The Most “Effective” Back Workout to Get A Wider Back (EFFECTIVE REPS)

If you want a back workout to grow your back quickly then you need to use the most effective science based training techniques available to you to do that. In this video, I show you a live comparison between the way typical sets are performed in back workouts vs the way that they would be performed

what’s up guys Jeff Cavalier aex. com so if you want to have the most effective back workout then you have to train with effective reps and guess what Jesse you’re training with effective reps so what we do it what are you doing back here anyway flexing okay put the weight down pick your 12 rep max so you start with the 12 rep max on the exercise you’re going to do this case is going to be a seated cable Row one of my favorite exercises you can actually do it two different ways right not only I’m going to show you how to do this I’m going to show you how to do a vastly different application of this on a second exercise I’m going to give you a full workout too you go Jesse to failure here and I want to hear how every repetition feels in terms of effort and your what you’re putting forth in every single rep okay elbows High uh let’s do upper back so I want your elbows up higher okay all right go ahead that’s easy easy easy looking good Jesse oh thank you that’s easy all right that’s good okay so so far so not really too much going on here is that six a little bit okay six if he properly chose his 12 rep max then just obviously should take him out at around 12 reps oh it’s getting hard okay where are we at is that 10 this is 10 now okay on pull it up get it get it get it come on these are supposed to be failure hard repetitions here you go pull it pull it pull it get it there you go cool so obviously that’s a good effort that’s where you want to be we call that the ignition set those repetitions unfortunately get thrown out though they don’t count towards what we’re trying to work towards CU what we want is effective reps how long do you normally rest Jesse uh one to two three four five minutes depends on here the good news scolling stop resting pick it up now and let’s get going again yeah 15 to 30 seconds Max is where you want to be if you want to train in this effective rep strategy okay so he’s going to give himself set he’s probably already around 20 seconds now I want you to do it again tell me how it feels from each repetition all right it’s already hard okay good perfect it’s still hard two two effective reps three on pull four get it going good get it get it five good you got one that’s it try to muscle one all right come on push no no no so five so what you do is you only count the Reps that came after that first ignition set it was only meant to Kickstart the process so that we can bypass those initial repetitions that don’t really contribute to the overall force generation of the muscles you’re trying to train right in other words when you do a typical set of 12 reps and you keep repeating it that way you’re really throwing away the first half of every single set because it’s just meant to fatigue you to those grinding rep or results producing repetitions at the back end of the set when you decrease that rest time like we do here you can jump right back into those effective reps more quickly now the two ways you could have done this if you wanted to just to pick that one more time you don’t have to go with the high elbow position cuz that will work as you probably saw on Jesse more of the upper back here go ahead and pull one more of that upper back and rear delts especially you could drop the elbows down and Target more of the lats on this if you wanted to now the second one we actually drastically change the load and it changes exactly how you’re going to do your next exercise so now the cool thing about effective rep training is you don’t have to concern yourself with oh I’m doing three sets of 12 or four sets of 10 it’s not about that it’s about effective reps only so after that first initial set determine by the weight you used on that first set you determine how many effective reps you want so when you use your 12 rep max on a first exercise like that seated row you go for 20 effective reps in total however many sets it takes you on this exercise here the lap pulled down we have a new opportunity to go heavier because you don’t always have to use your 12 rep max as your initial set your ignition set weight that you’re using in this case Jesse I want you to use your eight rep max actually we can go much heavier I’m going to show you how this changes your eight rep max if you’re going to use something heavier because you want to train heavier then your effective rep count will come down to 10 your first set here should be to eight rep max failure if you can if you choose your weight properly so now do your lat pull down get a semi narrow grip just outside of shoulder width try y go ahead tell me how it feels it’s good okay a little bit more effort obviously right from the get-go y that’s three good it’s already getting hard okay well you should have obviously chosen this weight appropriately four five come on you get three more let’s go let’s go six you get a little bit of momentum if you have to little bit of cheat kind of call a power pull down if you get a little cheat just don’t keep leaning all the way back until you use all momentum get it get it is that number eight good okay now let it go up again applying the same short rest here it’s going to be a little bit difficult to get to these repetitions but that’s why we’re only looking for 10 in total so he may jump back on here and get two or three and then in subsequent sets get two and then one if you chip away until you get to your 10 effective reps you still applied effective reps to your workout but you’ve done so with a higher tens load here maybe even a little bit more of a focus on you know driving hypertrophy through that mechanism rather than through the higher reps all right time to go back again I’m got to do it again yeah go yeah of course that’s what we’re talking about this is what this is about effective rep training I thought you were talking no so now you go okay there’s one that’s a good one come on grind them out let’s go that’s one effective rep so far that’s two effector reps if you got three do it oh I’ll give it to you good okay good three you stop you rest again and then you’ve got your next effective rep which will be your fourth in this case you just keep chipping away rest PL style until you reach your 10 effective reps in this case now I want to show you guys how you put this together into a workout utilizing both the lower rep strategies and the higher rep strategies to complete one effective back workout so I promise you an effective back workout this is what it’s going to look like so the first exercise up I was say make it a compound lift like the barbell row but stick to that 12 rep max load that you’re using on that first ignition set and remember the ignition set doesn’t count it just sets the stage for the subsequent repetitions that you’re going to work towards those effective reps after those 15 to 30 seconds of rest and this time you’re doing it on something called the barbell dead row and all that’s happening here is instead of just being stripped like this you’re actually allowing yourself to lift up like the first part of a deadlift and then finish the row from the knees up so you’re allowed some additional momentum to compensate for the fact that that fatigue is going to set in 20 effective reps there using the same load that you used here making sure it was 12 the second exercise up you know this is the CD cable row and I talked about the two different positions that you can get into what I’d like you to do here is do your first 10 repetitions when you’re working on your effective reps and that elbow High position Like Jesse did after you get through there you’re going