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