The 💯 Back Workout (MOST EFFECTIVE!)
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- Опубликовано: 26 июн 2024
- 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.
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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.
This is just one example of how to apply science to your back workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body.
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. 
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giveaway.athleanx.com/ytg/100-back-workout
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opinions on wearing noshoes/socks for the main lifts like squats and deadlifts
Is it possible to create a 3x/week full body workout based on the effectice reps technique? I imagine this would be very time efficient and effective
Man what would I do to be one of the lucky winners..
Nope I'm unlucky
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 :)
With how much help (weight) did you started?
Mate, that's incredible! I deadlift more than half my body weight, and couldn't do the same...kept going, and I will too!!!
That's amazing! Congrats!
That's awesome man. Keep up the good work 💪
@@tomhunter91 Thanks man I appreciate it!
The fact that a 47 year old natural looks like this, is a testament to this gentleman's knowledge and dedication by itself.
@@limbojones9202 that is 100% completely doable naturally. He looks amazing, but he doesn't look enhanced.
@@bd321123 false. It's doable.
@@shawcremeans1773 he's natural. His look is completely achievable naturally by most who would be willing to work for it. Even at his age.
And he doesn't look unnatural, nor are there any of the giveaways that would show he's unnatural.
@@Peter_Parker69 he ain't no bodybuilder though
@@canalefit4819 "Dictionary definitions from Oxford Languages
Bodybuilder:
/ˈbɒdɪbɪldə/
Learn to pronounce
noun
1. a person who strengthens and enlarges the muscles of their body through strenuous exercise."
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
Not all heroes wear capes .
Thank you my friend
Not all heroes wear capes .
Thank you my friend
Thanks!
I am the 69th like
RUclips really wanna show copied comment over original one for some reason, even when it's been posted at later time.
I had a terrible neck pain from squat and Jeff's instruction resolved it in 2 minutes. Jeff is the real deal.
@Jennys Swinger Party Channel it was neck pain not lower pain sorry. But maybe you should look up if he has any video.
@Jennys Swinger Party Channel Do you extend or round your low back when you squat? Sometimes people do that to get a deeper squat if they have poor hip/ankle mobility but it can result in pain. Try keeping a neutral spine position, tightening your core muscles, and put a small 5# plate under your heels so it’s easier to squat deep. Also maybe decrease the weight see if that helps, typically with heavier lifting close to your max your form will start to suffer
@@locngo i actually have same problem as you had
can you tell me name of the video?
What's the video? My neck is killing me 😭
@@AliThamir I stopped doing them just because it caused me neck and upper back pain.
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! 👊🏽🔥🙏🏽
Jeff has looked 35 for like 15 years now
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.
Hell yeah it is
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
Hi, how often you do these 100 ERs on your regular workout routine? I mean are you doing it everytime you wourkout or just once in a while?
Same her bro
How's that training been doing for you? after a year, do you notice any major improvements?
Looking to build a stronger back PROPERLY. Thank you Jeff!
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!
Scam
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 😛
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.
Hi, how often you do these 100 ERs on your regular workout routine? I mean are you doing it everytime you wourkout or just once in a while?
I've been waiting for this one. I have been doing the chest and shoulder for weeks now and love it.
Jeff, I absolutely love these effective workouts! Thanks so much for the time you put into each of your videos to show people the proper for so they can stay injury free! Cheers!!
This guy needs an AMA, American Muscle Award for his contribution into the world of fitness and body building
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.
Do you do these every week or rotate?
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
Throughly enjoying this series and the effective reps training method for a change of pace. Thanks Jeff!
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!
I follow jeff videos too
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.
Hi, how often you do these 100 ERs on your regular workout routine? I mean are you doing it everytime you wourkout or just once in a while?
Im trying it
Its my favorite too
Great education. Thanks for keeping things illuminating. Common sense but also novel and immensely helpful.
This series is incredible. Thanks Jeff!
Hell yeah!!! This is awesome Jeff!!! Thank you
Looks great, definately going for this next back day. Will you be doing a legs video too?
Today, I did all of the exercises as directed and I can say right now that this is going to be one of my favorite!! Thank you again
You really feel the muscle contractions with these workouts 💪🏾
This was literally the shortest workout I've ever done but also the most I've ever felt from a single workout!
How long did it take you?
@@amirabbasghorbani9391 IF you gym is empty, sure. Otherwise it takes a hell of a lot more.
Yes!!!!! I've been waiting for the next 💯 series.🔥
Legs next! Por favor
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.
You made a video similar to this before which helped me a lot, so happy to see one dedicate to this technique 💪🏽💪🏽
Jeff makes sure to blink with both eyes to avoid muscular imbalances
I've been using this guys channel off and on for a few years. I am very much at a beginner level but I love the breakdowns that he does on the workouts and have seen results from the workouts recommended and even the form tips. I do know form is like 75% of working out and how you handle weight which is another reason why I love his videos.
I've been applying this technique for the past three weeks and I can already see and feel the difference.
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
Have
my back be like are you gonna test em on me?
Saw these series a couple months back and started incorporating it gives a great workout! I did some swaps:
e.g.
12 weighted pullups - with weight 12 rep failure
20 (advanced i.e. horizontal to decline) inverted rows a.k.a. 'Aussie' pullups
Have also done 12 weighted pullups to 20 strict pull ups - super intense took about 6 rest pauses to get to 20 pullups but every muscle fibre in upper back lit up like a lighthouse!
Back DOMs for days in a good way
Thank you Jeff, Jessie, and the AX team!
really love this series; a great workout to get in on a lunch break that challenges the muscles
I love adding these 100 workouts with my insanity workouts
Would you make a video about corrective excercises? And list all of them
This was a great workout! Rep ranges and breaks were perfect 🤙🏽
Great series. Incorporated it into my program immediately. Excited for legs
I have done the inverted row before (but forgot about it) and it is a great stretch!! But that hold at the top...going to try this next back workout!! What do you think about the straight arm pull down for the lats?
I love these hundred series workouts they really do put the burn on you, another great video!
did you find the telegram channel? i won it too, but i cant find it
@@mnemeth17 I never click on that stuff. I don’t think Jeff has anything to do with that. I think it’s scammers. I’ve always been weary of that.
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 RUclips!!! 💪🏽🙏🏽
One of the best coach.
Love this. Can you please do the 💯 for PPL?
I’m ready for the leg work out in this series now!!! Thank you Jeff! You’re the man
I guarantee there's no barbell squat. Just like you'll never see him barbell bench
@@suspicious-potato Sure, like having the barbell fall on you when you do effective rep, go to failure multiple times is a good idea
@@Littlebpaulmuller-Owner that's why you set the pins
@@suspicious-potato he has barbell squats in his perfect leg workout video
@@arnoldbobbybob5569 I never said anything about squats in regards to other videos. Im referring to his 100 leg upcoming workout . Also why are you following me around on RUclips comment sections 😂
Thank you so much for these Jeff
Nice workout. Very well rounded in your exercise selection 👍
Posted just in time, as back day is tomorrow for me! 😎😎
I love this 💯 series. I’ve had great gains, thus far, utilizing effective reps.
Regarding the first set-how do you determine which weight ffor the 12 reps? And do you use that weight for the next effective sets?
@@rosep8481 It’s a feel, for me. I first want to make sure I can perform the loaded weight, with good form and full range of motion. Once I’ve established that, I will try a heavier weight. I’m usually fatigued, within 6 to 8 and that’s usually a sign for me, that I can be at failure, at 12.
I always would suggest using a lighter weight and there’s nothing wrong with adjusting the weight if you could do more than 12.
I then use the same weight, that I failed at 12 with, to begin my effective reps, with.
Are you doing the bro split (different day, different muscle group), or? Thanks!
@@MrAndreiMuntean I change my routine every mesocycle, which usually is every 8 weeks. Currently, it is a 6x a week, Push, Pull, Legs, split, with one day of rest, in between.
@@MichaelDadourian how u use those 100 workout in your PPL split?
Learning from the best, maximizing my time. Thank you John 🙏
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!
Been watching these videos for a while now, and still learning something new everytime. Great content as always!
This workout looks insane. 10/10 trying this on tonight's back attack. 💪
Yes it dose
Love these videos it’s been helping me out so much
Thanks Jeff, This is an awesome workout.
After an hour chest workout I wouldn't get sore. Since starting the 100 chest a couple months back I've been sore every time after only a 35 minute workout. Can't wait to try this one!
Looking leaner than usual
I already completed AX1 and 2. And I just started the Jacked program on AthleanX, Currently on Day 4. The program is on point for anyone looking to get Mascular, it doesn't matter what type your body is, you'll definitely feel the muscles work, you see the pump, and importantly you recover better.
I'd recommend it to anyone who is trying to add that visible frame of muscles to your body.
Perfect timing was just about to do a short back workout 💯
Been waiting for this for weeks! In the meantime I made up my own
12 pull-ups with 20 ER with 5 second hold at the top
12 pulldowns with 20 ER
12 dumbbell rows with 20 ER
12 chest supported dumbbell rows with 20 ERs
12 resistance band pulldowns with 20 ERs
I workout at home and just have dumbbells and resistance bands, so making do with what I have. Sometimes I replace some excercises with resistance band rows or different forms of pulldowns. Either way, does the job in a shorter time period. Thanks Jeff!
after 6 years in the gym I've landed on something similar: warm up set then just do till failure, but I aim at 6+ reps so I also drop the weight and do all the way down
EDIT: Guys I tried this approach, it's amazing. Never been this sore lol. Also much faster and fun. Approved!
I did the same today and it really burns
@@santomkd ha, wait for tomorrow! I've completed all the 3 work outs with this what I call 'the gigaset' method and I feel like I'm going to EXPLODE, I believe it's the new meta
@@etofok new meta! im sold, going to work this into my fullbody split, good to see so many people responding well to it!
@@Max-gh6px I don't see this working for a fullbody split, because the whole point is to overstimulate 1 muscle group in 1 session, you'll be sore for 2-3 days
@@etofok hmm okay, may consider coming back to my PPL to try this !
Thank you for such a hardwork.
Game changer.
Thanks for this Jeff.
Sorry if this has been asked already. But do you count the first 12 on the ignition set as part of the total 20 reps? Or do you complete the 12 ignition reps, then start on the 20 effective reps meaning total reps is 32?
32 total reps
@@Littlebpaulmuller-Owner Nice one, thanks
The 12 reps don't count, you continue to do multiple sets of 12 reps and the ones you do after are the ones that count towards your 20 effective reps.
@@efrenlopez3153 so like i do 12 reps then pause try to do 20 reps then i do 12 reps paused 20 reps like 4 times or is just one set?
Oh man this is almost as good as the "perfect back workout" video you did which is almost as good as "the best back workout" you did! I can't wait in 2 years for you to upload "the most amazing back workout (only one you'll need!)"
Thanks you for the help as always
WOW...Somehow I missed these 100 series for the first 8 months they've been out so far and having just started implementing them I came here to write what everyone else has apparently been writing....essentially that this is the most effective workout structure I've ever experienced. Holy crap Jeff, you cracked the code! I'm in my mid 40s and Im just using the basic exercises/tenants here for full body workouts, hitting each muscle with just 1-2 exercises, 3 days a week and I'm getting more significant results than I have in YEARSSSS. Its mind blowing and I've only been doing this for less than 2 weeks.
And after many years of becoming rather demoralized because I was getting such mediocre results, often defaulting to just "going through the motions" in my workouts, its inspired me to really WANT to workout again and more intensely because the results are so solid. Thank you so much for this series Jeff 🙏 (..and for everything you do too Jesse )
Where’s that dude who breaks down the main info from the video in comment ?
So I'd just started my 20 effective reps on the lat pulldown (with no more than 15 seconds after the ignition set) and a guy comes and stands sort of behind and at the side. I'm aware of him but I'm concetrating. Then I reach about 10 effective reps and he moves to sort of in front of me at the side. I've been on the machine about two minutes at this point, resting no more than 15 seconds between sets (so not casually on my phone hogging the machine). He waits for my next rest and reaches down and changes the weight to his weight! I was still sitting on the machine in the middle of my set with 15 second rests. I could not believe it. I sat on the machine, changed the weight back and said to him "No he terminado el Set. Si no quieres esperar cinco minutos para que termine, te recomiendo comprar tu gym privado". He looked at me shocked - I don't know if he didn't speak Spanish or was shocked at what I said but he haa a massive lesson to learn. He's that guy that goes around working four machines at a time.
What an interesting topic, that part of the back that doesn't work a lot, but with such a video, it's super clear to us, but since the pull-ups are a success, it really works the back.
Love these 100 rest/pause videos, as someone who does Doggcrapp training there’s a ton of similarities in the methodology (which is more than appreciated).
Loving this series👍💪👍
Amazing video!!! can’t wait for the 💯 leg day next!!👀💪🏻
I love these workouts
This is by far your best work! Super effective!
Yesss. Can't wait to begin this on Saturday probably. Waiting for legs.
This was a great workout today. Thanks.
I'm 54, this added for back & doing your arm on same day is a game changer. The young boys in the gym can't keep up. Older you get working out smarter you get. Let'GO!!
Oh hell yes. Been looking forward to this
Thanks for the video Jeff, will do so soon.. i get what you are saying. Current back workout is hammer strength pullover, high rows, bentover row, cable row (like you do in the video - narrower and higher up the body) and deads. Am feeling it...
Really great video 🔥🔥🔥
This is my favorite exercise series!
Yiaaaaa boy! Long awaited continuation! Still legs outstanding 💚
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!
Even as an old trainer I always go to Jeff to brush up on stuff. Keep the vibes high and remember to do something today that you can thank yourself for tomorrow!!
gonna try this! thank you
The video I was waiting for!
Thanks Jeff, you are the best!!
I have been taking your advice for years, and because of it, I look and feel 15 years younger. I'm entering ICBB this year, so I needed this back workout tutorial....Good look fam.
Great stuff as usual! Been doing your other 💯 workouts and glad back was added too! Will there by one for legs?
Love the 100 workout method. Post more please!
Was waiting for it😭🎉🎉
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!
You gotta find exercises that dont flex your spine
Watch this video
"7 Core Exercises for Low Back Pain (IMPORTANT!) - athleanx"
Awesome, than you for explaining the the effective reps exercises.. I have started this and have gains as well as strength..
Appreciate the 💯 series. Do you by chance have a legs video in the works or did I miss it from before?
Was waiting for this
I am 55 yrs. old and in the best shape of my life thanks to Jeff. I manage to make noticeable gains while staying healthy and thereby, in the gym. I know a lot of younger people with less impressive physiques who are constantly plagued with injuries from bad form or adhering to bro science.