I wanted to share a video from a recent back workout with you (it’s from this past Saturday). I know I haven’t posted workout videos in a few months, so that was one of the reasons I made this video. Another was to show you what a high-rep workout looks like. The popular opinion is that you need to lift heavy with fewer reps in order to work the muscle and put on mass, but that’s not true. You can also go for higher reps at 50-60% of your max, focus on form, proper contraction and extension, go for the pump and you’ll still work the muscle beautifully (two days later I’m still sore) and still put on mass.
What happens when you focus on heavy workouts is two things: you run the risk of injuries constantly because when you’re constantly at the limit, you don’t know what’s going to give (a joint, a muscle, a bone) and second, you will over-exert yourself and over-train. Some people say there’s no such thing as over-training. There is. You can recognize the symptoms easily: lack of power, lack of energy, hitting plateaus frequently, extreme fatigue and soreness after workouts, desire to sleep constantly, injuries (small or serious ones) and so on.
Don’t get me wrong, I’m not saying you should never do heavy workouts. But it pays to alternate, to do a few heavy workouts until you feel you’re reaching your training limits, then step back and focus on lighter workouts at anywhere from 40% to 80% of your 1-2 rep max on each exercise. How do you know when to step back? You need to listen to your body. As long as you’re feeding it and resting it properly, it’ll give you the proper feedback and results.
A third reason I wanted to make this video was to show my progress. I posted this photo a couple of weeks ago but a video shows how far I’ve come much better. If you still can’t see it, you need to look at one of my early workout videos, like this one for example.
Alright, here’s the video and the workout routine is below:
- 5 sets of pull-ups: as many as you can on each set, start with palms forward, wide-grip, do as many as you can then switch grip to palms toward you, shoulder-width or so and again do as many as you can to finish the set.
- 4 sets of T-bar rows: 50-60% of your 1-2 rep max, 20-25 reps per set.
- 4 sets of close-grip pull-ups: use a parallel grip and pull some extra weight for some of the sets, do as many reps as you can on each set.
- 4 sets of deadlifts: 40-50% of your 1-2 rep max, 20-25 reps per set.
- 5 sets of standing high cable rows: this is an exercise I’ve adapted from Athlean-x, who does it with dumbbells attached with rubber bands to a power rack. I did it with handles and a chain attached to a cable and pulleys, works just as well.
- 4 sets of seated wide-grip pull-downs: 40-50% of your 1-2 rep max, 20-25 reps per set.
Hope this helps you!