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 complete. In order to round out your back with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build a bigger back. That is what we do in this workout.

If you look at most arm workouts people perform, they usually consist of the same back exercises. The issue isn’t necessarily what you’re doing but how you’re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth.

What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your arms while decreasing the length of your workout.

When it comes to training in the effective rep range, ask yourself a question. When you perform a set of any back exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. This is because, it is only at the point after the muscle has been stressed enough to tap into the harder to reach type IIb muscle fibers that the task at hand becomes challenging enough to stimulate muscle protein synthesis.

With the back workout technique shown here and in this series, you’re going to more quickly tap into these growth inducing type II fibers. The strategy is as follows:

Perform a set of the back exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.

You are still using the same load however, therefore your back is still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete.

If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.

Here is how to construct the 100 back workout with that in mind.

- Barbell Row - Ignition Set then 20 Effective Reps as a Rest/Pause as a Dead Row
- Lat Pulldowns - Ignition Set then 20 Effective Reps as a Rest/Pause
- Seated Cable Row - Ignition Set then 20 Effective Reps as a Rest/Pause
- DB High Pulls - Ignition Set then 20 Effective Reps as a Rest/Pause
- Underhand Grip ROM Pulldowns - Ignition Set then 20 Effective Reps as a Rest/Pause

Optional: Inverted Rows x 20 reps using a 5 second isometric hold at the top of each rep (Rest/Pause)

All totaled, this will amount to 100 effective reps in this intense back workout.

If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later back exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.

For more back workout videos for the lats, traps and upper back, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications.

[athleanx]

**THE GIVEAWAY IS BACK** - I’m giving away my brand new complete *90 Day Beaxst PPL program to 40 lucky clickers within the first hour* this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[Scampi]

GUYS with the help of this channel, today I did 3 sets of 8 pull-ups all unassisted! The last rep was a grind but I did it! I'm so happy :)

[prabhat]

0:10 Trade Junk Volume for Effective Rep
1:25 Horizontal: Barbell Row -> 2:18 Barbell Dead Row
3:00 Vertical: Lat Pulldowns
4:07 Horizontal: Seated Cable Rows
5:25 Vertical: High Pulls
6:28 Vertical: Underhand ROM Pulldowns
7:40 Horizontal: Static Ladder Inverted Rows (Optional)
8:40 Comparison: 3x12 vs 100 Workout

[locngo]

I had a terrible neck pain from squat and Jeff's instruction resolved it in 2 minutes. Jeff is the real deal.

[jasekevens]

The only guy I trust to get my body in optimal physical health. At 48 years old, 33 years in the gym with one 3 month steroid endeavor 15 years ago ( don't do that btw). I'm so glad Jeff and Jesse generously show fantastic exercise techniques for all of us to be fit and strong. Thank you both very kindly. Jase

[joshpollack]

Bro I started your 100 series, incorporating them into a ppl routine, and my strength is increasing like crazy. It makes it incredibly easy to get to that failure point and STAY there.
Thanks Jeff. You’re my go to

[SunnySidhu]

Jeff’s fitness/gains advice is literally worth millions. I am so grateful it’s so accessible to me and anyone out there who wants to improve their body. The man was the strength and conditioning coach for the Mets and has been working with professional athletes and people at all levels his entire career. This era sucks for a lot of reasons, but having information with this much value at one’s fingertips is priceless. I have been following for a month and a half and have gone leaps and bounds at the gym! Thank you Jeff! A true gem! 👊🏽🔥🙏🏽

[Peter_Parker]

The fact that a 47 year old natural looks like this, is a testament to this gentleman's knowledge and dedication by itself.

[lucasvarley]

This is great stuff man, thanks for posting! I really like back workout. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I like their plans. Was just wondering if you've heard of or tried any of them yourself. Thanks man!

[bansheegfx]

The 100 ER workout is now one of my favorite, go to routines. Has made a huge difference to me in the last 6 weeks. Thank you.

[marcbencoaching]

The sore in 6 and the 100 series are just awesome. Thanks for all the 'free' knowledge Jeff. It's just simply awesome that you're sharing your knowledge thus allowing others to also pass it on and as a result contributing to others' wellbeing. There ain't many people that do this these days and you are one of these rare ones. Simply inspiring.

[masr]

Dear Jeff, I have followed your videos for about 8 years and your knowledge has helped me transform my life. From fixing injuries, improving stability, building muscle, increasing strength, losing fat the list goes on. So thanks! Please don’t age, you’ve been great!

[dsquared]

Yep, this definitely works as I’ve been following a similar routine for over three years. It’s grueling but worth it. John Meadows called it a “10for 25” set. Picking out a weight that takes you to the verge of failure, resting 15 seconds then resuming till you get to a 25 rep total. Both of these programs are extremely efficacious as well as a time saver. Great video as always.

[SgtHeelHook]

This was literally the shortest workout I've ever done but also the most I've ever felt from a single workout!

[jgiz]

I needed to switch up my back exercise routine and this workout was exactly what I needed to break through the plateau. Got a good pump and very sore today which I haven't felt in a while. I'm going to carry on and do the rest of the series!

[GloryBoundRacing]

Thank you so much Mr. C!! These 100 workouts rock for an old man like me. I mix and match them and rotate the combos. I found that I am burning more fat as my fixed pants belts have required frequent tightening in the last several weeks since I started trying them out. You have helped me to learn how to increase training intensity and I am getting better at it a little at a time (yes pain and ERs can be super helpful). Greatly appreciated! I sense a 100 workout program coming in the future.

[justinattinoto]

So funny. I started these 💯 workouts a few weeks ago. I made up my own back and leg version since these weren’t created by my man Jeff yet. I’ve literally done each one of these as part of the back versions as I mix and matched along the way 😂. Thanks Jeff. You’re getting all gold stars from me. I’ll make you proud and do the hardest of the hard 😛

[davidk]

Looking to build a stronger back PROPERLY. Thank you Jeff!

[SunnySidhu]

Don’t know how to directly message you, but thank you so much for helping me change my life and helping my gains! Your channel has done wonders for my body transformation and future self! Gotta love YouTube!!! 💪🏽🙏🏽

[pluggedingaming]

This methodology makes so much sense, I don't know how I've never come across the general idea for sets like this before, thank you for sharing!! 

I think this could easily make my workouts shorter, guarantee at least the same results/progress, and likely even increase my results!

Thanks Geoff!