For those of you that tuned in on Friday night at midnight (EST), noticed that I did a high volume back workout with light weight. It was structured as a giant set: pull ups (8-10 reps), bent-over rows with 105-lbs. (10-12 reps), cable pullover/straight-arm pulldown (10-12 reps), and low cable row (10-12 reps) with minimal rest, or even non-stop for 5-10 sets. (BTW: I finished with 3 sets of lat pulldowns, 3 sets of TRX rows, and get this… 3 sets of tricep pushdowns)
If you missed it, you can watch it here.
Why? There are a few reasons:
- I’m in between programs. And I do random stuff during these phases.
- This is one way to chill out on the heavier weights. The volume and pace is high, but the load is low. My joints like it.
- Similarly to above, this is another way to chill out on the compound moves. I’m a big fan of heavy deadlifts, but sometimes I need a rest.
- I’ve noticed that a couple weeks of these type of routines add density and hardness to the muscle vs. size.
- As a bodyboarder/surfer, I feel like tons of rows really help with my endurance in the water for those marathon sessions.
But what’s up with the tricep pushdowns? Good questions:
- As a mentioned above, I do random stuff during these phases. After a million reps of rows and a completely blood pumped back, I got the urge to shuttle some of that to the triceps. (Unfortunately, an area that’s gone a bit underdeveloped over the past couple months)
If you’re wondering how often to do this. Well, I probably won’t do this workout again for another couple months. Throughout next week will be a bunch of different variations of the same, but for different muscle groups. Then, back on my next program of choice.