The hundred 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 should consist of exercises for your lats and upper back. That said, even that doesn’t make this workout for back complete. In order round out your back with a well rounded workout you need spend more time focusing on the reps that actually count help you build a bigger back. That is what we do in this workout.

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 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.

Build Muscle in 90 Days –
Subscribe to this channel here –

    38 replies to "The 💯 Back Workout (MOST EFFECTIVE!)"

    • ATHLEAN-X™

      **THE GIVEAWAY IS BACK** – I’m giving away my brand new complete *90 Day Beaxst PPL program to 40 lucky clickers within the first hour* this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.

      If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

      • smeador00

        love the vids!

      • HDtwist

        Can you make a video comparing how a physically demanding manual labour worker vs a office worker would programme their training to achieve the same results like a 1 rep max on deadlift or bench press for example.

      • BadBoy For Life

        Make a TRX Workout Playlist for all Bodyparts

      • Juanes Melas

        I have a doubt if I combine the 100 arm, shoulder, chest and back routines, can I create a good upper body routine or not?

      • Roy G

        Jeff this is not right I m from India and your video uploading times is always our midnight time(12-1) so how we can win this

    • Bút chì gỗ - 2B Pencil

      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

        @Bút chì gỗ – 2B Pencil oh darn..okay, well thank you for letting me know 🙂

      • Stephen Gant

        @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

      • Mobin Ebrahimi

        @Bút chì gỗ – 2B Pencil i actually have same problem as you had
        can you tell me name of the video?

      • Jennys Swinger Party Channel

        @Stephen Gant Thank you so much for the advice Stephen! You are a lifesaver babe! Much, much, appreciated!

      • Ali Thamir

        What’s the video? My neck is killing me 😭

    • George Carey

      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?

    • David K

      Looking to build a stronger back PROPERLY. Thank you Jeff!

    • Jay Bman

      I love these hundred series workouts they really do put the burn on you, another great video!

    • Craig Hart

      Looks great, definately going for this next back day. Will you be doing a legs video too?

    • Michael Dadourian

      I love this 💯 series. I’ve had great gains, thus far, utilizing effective reps.

      • Rose P

        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?

      • Michael Dadourian

        @Rose P 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.

      • Andrei Muntean

        Are you doing the bro split (different day, different muscle group), or? Thanks!

      • Michael Dadourian

        @Andrei Muntean 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.

    • etofok

      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

    • Gym Garage Man

      Been training a long time and hit a brick wall but since discovering this channel got a renewed vigour even in my 50s thanks man!!!

      • Crazy Jen

        Absolutely BRUTAL workouts on your channel garageman 🔥

      • Dave Hopkin

        Just checked your channel garageman you one crazy old man 💪

    • Surtido Rico

      Have lifted weights the majority of my life. Your 100 video series has changed my physique more in these past few months than years in the gym. Thank you Sir!!

      • S. B.

        I only watched the one for arms and applied it to the rest of my exercises by myself. It’s faster and more fun than just doing 3 sets and gives better results.

      • Stark Junior

        i also feel like making tons on gains with this method! and its way more fun, i feel like getting close to failure 12-13 times instead of 2-3 times for each muscle.

      • Ben Greeley


    • D Squared

      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.

    • Mark Lombard

      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.

    • Arnold Bobby Bob

      I’m ready for the leg work out in this series now!!! Thank you Jeff! You’re the man

    • Wailing Banshee

      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.

    • SG Angling

      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!

    • Neel Mazumdar

      Been watching these videos for a while now, and still learning something new everytime. Great content as always!

    • Nom Nom

      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: 3×12 vs 100 Workout

    • MarieJude Smart

      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

    • MarcBen360 Coaching

      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.

Comments are closed.