The Most Effective 100 Rep Back Workout (Build Insane Muscle Mass and Strength!)

Add this excellent 100 rep back workout into your training if you want to build muscle and strength.

It has been designed by Jeff from Athlean X.

Effective 100 Rep Back Workout

“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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Strategy and Intensity

“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.”

Effective 100 Rep Back Workout – Growth Producing Reps

“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.”

Effective 100 Rep Back Workout – Failure

“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.”

Effective 100 Rep Back Workout – How to Do It

“With the back workout technique shown here and in this series, you’re going to more quickly tap into these growth inducing type II fibres. 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.”

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“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.”

The 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 totalled, 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.”

Video – Effective 100 Rep Back Workout

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Muscles of the Back

The back is the largest muscle group in your body, and it plays a key role in many daily movements.

For example, when you reach for something on the top shelf of your pantry or climb the stairs, the muscles in your back work together to help you bend and lift.

These same muscles also help keep your posture upright, which is why it’s important to keep them strong. In this article, we’ll explore some of these muscles so that you can better understand how they work together to support your spine.

Effective 100 Rep Back Workout – The Latissimus Dorsi

The latissimus dorsi is a large muscle that covers the chest, back and sides of the body. Its anatomical name comes from latus, which means “wide” in Latin; and dorsum (back), which refers to its location on this part of your body.

The latissimus dorsi is a flat, triangular muscle that originates at the lower part of the crest of the ilium (hip bone), runs down to where it inserts into your humerus (upper arm bone). It’s located right above your posterior deltoid but below your trapezius muscles.

The most common cause of pain in this area is referred to as impingement syndrome—this occurs when there’s an accumulation of calcium deposits around where tendons attach to bones.

Effective 100 Rep Back Workout – The Trapezius

The trapezius muscle is a broad, flat, triangular muscle that extends from the base of the skull to the lower back. It is divided into three parts: upper, middle, and lower.

The upper trapezius elevates the scapula and draws it backward. The middle trapezius depresses and retracts it, while the lower part laterally flexes it. Additionally, all three parts acting together can rotate your shoulders so they face forward (the opposite of turning them inward).

Effective 100 Rep Back Workout – The Subscapularis

The subscapularis is a large, triangular muscle that covers the shoulder joint. It helps to raise and rotate the arm outward.

This muscle is innervated by the lower trunk of the brachial plexus.

Effective 100 Rep Back Workout – The Deltoid Muscles

The deltoid muscle is a triangular shaped muscle that originates from the clavicle and the scapula, and inserts onto the humerus. It is responsible for shoulder abduction, flexion, and internal rotation.

The deltoid is divided into three parts: anterior (front), lateral (side), and posterior (back). The anterior deltoid originates from your clavicle and your acromion process of your scapula.

The lateral deltoid originates along with two other muscles as part of a group called “three heads” by some anatomy books; this group also includes supraspinatus and infraspinatus.

The lateral head inserts via tendinous fibres onto either side of your humeral shaft just below your shoulder joint; it primarily helps you lift your arm out to the side or down towards your waist in what’s called abduction motion.

The medial head begins right underneath where both axillary arteries emerge near their origins on top of each clavicle before attaching near their lower attachment points via tendinous fibres along either side of that bony prominence known as coracoid process.

Muscles in our back help to stabilize and support our spines

Back muscles are important for posture, movement, and supporting the spine. The muscles in our back help us to stand up straight and allow us to bend forward. They are also involved in turning our heads from side to side or rotating our necks.

Some of these muscles can be exercised with exercises such as crunches or pullups, but there are others that don’t move very much at all and just help keep you upright (like your abdominal muscles).

Conclusion – Effective 100 Rep Back Workout

In conclusion, the deltoid muscle is part of the shoulder girdle and can be found just behind the neck. It is responsible for moving our arms from side to side and rotating them inward towards our body.

The subscapularis muscle helps to stabilize our shoulder joint when we lift heavy objects or push something away from us.

The trapezius muscle runs down both sides of our back, connecting on either end with bones called clavicles which are located near our shoulders.

Use the workout method above to strengthen and build them all.

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