High Tension Back Workouts to Build More Muscle
In my last high intensity article on how to build a bigger back, I talked exclusively about ladders and how they can be very effective for higher volume sets. I also talked about how the progressive rest periods are great for keeping your form tight and for performing good quality repetitions because as the volume increases so does the amount of rest you have before your next turn.
In today’s article, I will show you how to perform intra-set isometrics to explode your muscles off the bone.
Isometrics are one of the most under utilized training method for create high amounts of tension and stress in the muscle, especially when you start performing higher volume sets.
This is the key for creating change and adaptation in the muscle and smashing through any plateaus you might be having for building muscle or getting stronger.
Isometric holds are not only great for creating more tension, they also build more joint stability, improve reversal strength, and are critical for rehabbing injuries.
High Intensity Back Training
In the following videos, you’ll see two different exercises where I use the same isometric and high rep technique. The isometric hold is done for approximately 3-5 seconds and is followed by a specific number of reps – typically 5-10 reps between each hold.
The key is to tighten your entire body and try and make each hold as stable as possible and try not to lose your position until the 3-5 seconds is done.
T-bar Rows with Isometric Holds
Wide Grip Seated Rows with Isometric Holds
Try both of these exercise variations in your next workout and let me know what you think. You will not believe the pump you get and how much stronger you’ll be after just a few weeks.
Rage!
Smitty
By Smitty on July 23rd, 2013
FREE DIESEL NEWSLETTER
- Discover Pain Free, Joint-Friendly Training
- Get Super Effective Workouts and Programs
- Inspirational Life Lessons Each Week
- Effective Habits For Busy Entrepreneurs
Great videos – I’ll add these to my workouts. I do isometric holds for pull-ups with elbows at 90 degrees. It’s a killer!
Good stuff here man. Isometrics have been crucial in my own training and a lot of athletes have seemed to forget about them. Clutch way to smash through plateaus and I used a lot of isometrics while rehabbing my bicep (tendinitis).
Simple basics always work best.
Very good stuff, Smitty!
Thanks!
Awesome stuff. I’m always looking for ways to change it up. Definitely going to give this a try tomorrow for my back session, I’ll let you know how it goes. Aloa
I was Blessed to have trained with Don “The Ripper” Ross, back in 94-95′,he had a similar Technique , He called “MAXING the MUSCLE”, and it would FRY your muscles, AWESOME Technique.