The MOST Effective BACK WORKOUT for MUSCLE GROWTH (Using Science)

Summary

In this comprehensive back workout guide, Dr. Milo Wol outlines the most effective strategies for maximizing muscle growth based on the latest scientific research. The session emphasizes minimizing redundancy, targeting a variety of rep ranges (5-50 reps), ensuring sufficient volume (5-15 sets per muscle group), and taking sets close to failure. It includes exercises like chest-supported t-bar rows, underhand pull-downs, and seated dumbbell shrugs, all designed to engage the back's different muscle groups with optimal technique and rest intervals for hypertrophy.

Takeaways

• 🏋️ Optimal back training frequency is two to three times a week for better muscle growth compared to once a week.
• 🔄 Limiting redundancy in a workout is crucial; variety in exercises ensures all targeted muscle groups are effectively stimulated.
• 💪 The ideal rep range for muscle hypertrophy is between 5 to 50 reps, with most training happening between 5 to 15 reps for better intensity control.
• 📉 Diminishing returns occur with each additional set for a muscle group, so it's important to balance volume and exercise selection.
• 🔄 Including a variety of rep ranges in a session can enhance muscle growth by avoiding repetitive patterns.
• 🔢 A sufficient volume of sets, between 5 to 15 for focused muscle groups, is recommended for maximal hypertrophy within a session.
• 🚫 Taking sets close to failure is key for hypertrophy, but it's important to manage fatigue to maintain performance throughout the session.
• 🛠️ Selecting maximally effective exercises that are stable, target specific muscle functions, and allow for a good stretch and tension is essential.
• ⏱️ Rest intervals of at least 60 seconds, or 2 to 3 minutes for compound exercises, are recommended for recovery and performance.
• 🔄 Exercise order can be flexible, but prioritizing important muscle groups and managing performance across exercises is beneficial.
• 🏋️‍♂️ Good technique is vital for muscle building, emphasizing a full range of motion, controlled eccentric phase, and minimizing non-target muscle involvement.

Q & A

What is the recommended frequency for training the back according to the script?

The script recommends training the back two to three times a week, as research suggests that training a muscle group at least twice a week is better for muscle growth compared to once a week.

Why is it important to limit redundancy in a back workout session?

Limiting redundancy ensures that every muscle group is effectively targeted without doing too many similar movements for a given muscle group at the expense of hitting other muscle groups, which can lead to diminishing returns with each additional set.

What is the optimal rep range for muscle growth according to the script?

The script suggests that for muscle growth, a set of anywhere from 5 to 50 reps will be optimal for hypertrophy, provided they are taken close enough to failure.

Why is it recommended to include a variety of rep ranges in a workout session?

Including a variety of rep ranges is suggested to be better for muscle growth because it avoids redundancy and ensures that different aspects of muscle development are targeted.

What is the role of failure in maximizing muscle growth during a set?

According to the script, taking a set close to failure is crucial for maximizing muscle growth, as research shows a direct correlation between the proximity to failure and the amount of hypertrophy achieved on a set per set basis.

How should the rest intervals between sets be determined in a back workout?

The script recommends resting for at least 60 seconds for most exercises, and perhaps closer to 2 to 3 minutes for more compound exercises, to ensure effective muscle recovery and performance.

What is the significance of exercise order in a back workout session?

While exercise order is not the most critical factor, the script suggests starting with exercises that are most important to the individual's goals and ordering them to maximize performance across the board.

Why is it advised to focus on the stretched position during exercises for muscle building?

Focusing on the stretched position emphasizes the lengthened position of the target muscle group, which is identified as a key component of good technique for building muscle, as it increases tension and allows for a more effective stretch.

What is the recommended approach to performing sets in terms of proximity to failure throughout a session?

The script advises starting sets slightly further from failure to avoid early fatigue and gradually getting closer to failure as the session progresses, especially towards the end of the session or the last set of an exercise.

How does the script suggest structuring the final exercise of the back workout?

The script recommends targeting a muscle group that hasn't been trained as effectively in the session, such as the upper traps, with an exercise like the seated dumbbell shrug, and using a drop set approach for added intensity.

What is the purpose of the chest-supported T-bar row in the provided back workout routine?

The chest-supported T-bar row is chosen for its effectiveness in targeting scapular retraction and adduction, emphasizing the middle and lower traps, and shoulder transverse extension, which helps in targeting the rear deltoids.

Outlines

00:00

💪 Optimal Back Training Frequency and Session Design

The video script begins with an introduction to an effective back workout routine based on scientific research. It emphasizes the importance of training the back muscle group two to three times a week for optimal muscle growth, as supported by research. The session is designed to avoid redundancy and ensure that each muscle group is effectively targeted. The script discusses the diminishing returns of additional sets and the importance of varying rep ranges for muscle hypertrophy, suggesting a focus on the 5 to 15 rep range for most exercises, while also incorporating a variety of rep ranges. The session aims to maximize muscle growth by taking sets close to failure, especially towards the end of the workout, and selecting exercises that are maximally effective for each muscle group.

05:01

🏋️‍♂️ Exercise Selection and Technique for a Scientific Back Workout

This paragraph delves into the specifics of exercise selection and technique for an effective back workout. It stresses the need for exercises that are stable, target the intended muscle group, and are stretch-friendly with plenty of tension in the stretched position. The script advises minimizing fatigue by choosing exercises that allow for sitting or chest support where possible and emphasizes the importance of time efficiency. It also discusses the optimal rest intervals between sets, suggesting at least 60 seconds and up to 2-3 minutes for compound exercises. The paragraph concludes with a brief mention of the importance of exercise order and good technique, including a full range of motion, controlled eccentric phase, and minimizing non-target muscle involvement.

10:03

📝 Science-Based Back Workout Routine and Checklist

The final paragraph outlines a detailed science-based back workout routine, starting with an upper back-focused exercise like the chest-supported T-bar row, followed by a lat-focused exercise such as the underhand pull-down. It provides specific instructions on sets, reps, and proximity to failure for each exercise, including rest periods and the rationale behind the chosen exercises. The script also offers alternatives for the third exercise, either a high row variation for upper back focus or a dumbbell pullover for a lat focus. It concludes with a seated dumbbell shrug as an upper trapezius exercise, incorporating drop sets for increased intensity. The paragraph ends with a checklist to ensure the session is effective, covering exercise selection, rep ranges, volume, intensity, technique, rest intervals, exercise order, and minimizing non-target muscle involvement.

Keywords

💡Back Workout

A 'back workout' refers to a series of exercises designed to strengthen and develop the muscles of the back. In the video, this concept is central as it discusses the most effective way to train the back muscles using scientific research. The script outlines a specific routine that targets different back muscle groups, emphasizing the importance of a well-rounded approach to back training.

💡Hypertrophy

Hypertrophy is the increase in muscle fiber size, leading to an increase in muscle size. The video's main theme revolves around creating a back workout that optimizes hypertrophy. The script mentions rep ranges and training frequencies that are ideal for muscle growth, such as training a muscle group at least twice a week and using a variety of rep ranges from 5 to 50 reps.

💡Redundancy

In the context of the video, 'redundancy' refers to the unnecessary repetition of exercises that target the same muscle group without providing additional benefits. The script advises against doing multiple similar movements for one muscle group, instead recommending a variety of exercises to effectively target different back muscles and avoid diminishing returns.

💡Rep Ranges

Rep ranges denote the number of repetitions performed for a given set of an exercise. The video emphasizes the importance of selecting the right rep ranges for muscle growth, suggesting that a range of 5 to 50 reps is optimal for hypertrophy, provided the sets are taken close to failure. The script provides specific rep ranges for different exercises to maximize back muscle stimulation.

💡Failure

In the script, 'failure' refers to the point in an exercise set where a muscle can no longer perform another repetition with proper form. The video discusses the importance of taking sets close to failure to maximize muscle hypertrophy, with a gradual increase in proximity to failure as the workout progresses for better results.

💡Exercise Selection

The choice of exercises in a workout routine is critical for targeting specific muscle groups effectively. The video script provides a detailed back workout that includes a variety of exercises to hit different back muscles, such as the lats, upper back, and traps, ensuring a comprehensive training session.

💡Chest Supported T-Bar Row

The 'Chest Supported T-Bar Row' is a specific exercise mentioned in the script that targets the upper back muscles. It is highlighted as an effective exercise due to its stability and focus on scapular retraction and adduction, as well as shoulder transverse extension. The script recommends this exercise for its effectiveness in targeting the back muscles while minimizing fatigue on stabilizing muscles.

💡Underhand Pull Down

The 'Underhand Pull Down' is another exercise featured in the video script, focusing on the lat muscles. It is recommended for its ability to target shoulder extension and provide a good stretch to the lats. The script suggests performing this exercise with a higher rep range and gradually increasing the intensity towards failure.

💡Dumbbell Pullover

A 'Dumbbell Pullover' is an exercise that the script suggests as a finisher for targeting the lats with high reps. It is described as highly stretch-friendly and effective in increasing tension on the lats. The script recommends this exercise for its ability to minimize fatigue and focus on the stretched position.

💡Seated Dumbbell Shrug

The 'Seated Dumbbell Shrug' is an exercise mentioned in the script for targeting the upper traps. It is performed as a drop set to increase engagement and effectiveness. The script describes this exercise as targeting scapular elevation and provides a method to perform it with gradually decreasing weights to push towards failure.

💡Technique

Proper 'technique' in performing exercises is emphasized in the script as crucial for muscle building. It includes aspects such as emphasizing the stretched position, controlling the tempo of reps, and minimizing the involvement of non-target muscle groups. The script provides guidelines for maintaining good technique across all exercises in the back workout.

Highlights

The workout is designed for training the back 2-3 times a week based on research suggesting better muscle growth with more frequent training.

Limiting redundancy in a session ensures each muscle group is effectively targeted without excessive similar movements.

The diminishing returns principle in training suggests that the first set is the most effective for targeting a muscle group.

Avoiding redundancy is crucial for efficient training, alternating between different muscle groups within a session.

Optimal rep ranges for muscle growth are between 5 to 50 reps, taken close to failure.

Research indicates that a variety of rep ranges within a session can enhance muscle growth.

The importance of training each muscle group with at least 5 sets for effective hypertrophy.

Recent research suggests higher volumes of sets (25-40) could provide greater hypertrophy.

Taking sets close to failure is crucial for maximizing hypertrophy, with a gradual approach to increase intensity.

Selecting maximally effective exercises for each muscle group based on stability, target function, stretch friendliness, and time efficiency.

The importance of effective rest intervals, at least 60 seconds for most exercises, and up to 2-3 minutes for compound exercises.

Exercise order within a session is less critical, but starting with the most important exercises can be beneficial.

Good technique is essential for muscle building, emphasizing the stretched position, controlled eccentric phase, and minimizing non-target muscle involvement.

A science-based back workout routine is introduced, starting with an upper back focused exercise like the chest supported T-bar row.

The underhand pull down is recommended for targeting lats with a higher rep range.

Options for the third exercise include a high row variation for upper back focus or a dumbbell pullover for lat emphasis.

The seated dumbbell shrug is suggested as an upper trap focused exercise with a drop set for increased engagement.

The workout concludes with a checklist ensuring all aspects of an effective session have been covered, from redundancy to technique.

Transcripts

here's the smartest back workout I've

ever designed using the most upto-date

scientific

research welcome back Dr Milo wol here

real doctor not the fake kind proud

owner of a back that can only be

described as a dining room table let's

break down what I think is the best back

session according to the science first

we need to discuss what makes a session

effective when it comes to training the

back well first of all a single session

needs to fit within your program as a

whole if you're training your back once

a week the optimal session will look

very different compared to if you were

training it say five times a week so

when I'm discussing this session keep in

mind that this is designed to be used in

the context of you training your back

two to three times a week with a similar

sort of session as what I'm about to

give you the reason the session is

designed to be used two to three times a

week is because we have research

suggesting that training a muscle group

at least twice a week is going to be

better for muscle growth compared to

once a week the next big thing within a

good session is that we want to limit

redundancy we want to make sure every

muscle group we're trying to Target is

being effectively targeted whenever you

train a given muscle group in a single

session you get diminishing returns with

each additional set the first set you do

is the most effective on a set per set

basis and so doing 15 sets for your lats

in a single session but doing nothing

that really stimulates your upper back

is likely a poor use of your time what

this means is that we don't want to do a

ton of similar movements for a given

muscle group at the expense of hitting

other muscle groups better for example

doing pull-ups and then follow that with

assisted pull-ups and then following

that with pull Downs that's going to be

great for your lats but actually not

that much better compared to just doing

some pull-ups and then doing some rows

for example and in the latter case you

actually get a good stimulus for your

upper back as well so we want to avoid

redundancy within your session when it

comes to excise selection and also rep

ranges and when it comes to rep ranges

we want to pick the rep ranges that are

best for muscle growth specifically for

muscle growth a sets of anywhere from 5

to 50 reps will be optimal for

hypertrophy provided you take them close

enough to failure but there in lies the

challenge most people will have trouble

taking a set close enough to failure

with super High Reps for that reason for

feasibility and for pushing yourself

sufficiently close to failure most of

your training for any muscle group

should happen in sort of 5 to 15 rep

range indeed we have research suggesting

that when you go above about 12 to 15

reps your accuracy in determining how

close to failure you are does break down

quite a bit with that being said we do

want to include a variety of rep ranges

within your session there is some

evidence suggesting that using a variety

of rep ranges so not just going heavy or

just going light is going to be better

for muscle growth so going heavier on

some exercises and going lighter on some

exercises again this comes back to the

whole redundancy idea if a session has a

3x10 on everything and very similar

movements over and over again not the

best look next we want to make sure we

do enough sets within that session to

maximally stimulate hypertrophy in the

context of your whole training week that

means we want to train each muscle group

that we're targeting with at least five

sets or so for that session and maybe

all the way up to 15 sets indeed some

more recent research actually suggests

that volumes of up to maybe 25 to 40

sets or so could provide greater

hypertrophy compared to just 10 to 20

sets per week with that being said 10 to

20 sets per week per muscle will still

be highly effective for a muscle you're

not trying to specialize on or if you

just want a very good growth so for

muscle groups you're really focusing on

getting five to maybe all the way up to

15 sets in a single session is a good

idea next for a really effective back

workout we want to make sure each set is

taken sufficiently close to failure to

maximize muscle growth what does that

mean well a recent meta regression by

Robinson and colleagues showed that The

Closer you take a set to failure the

more hypertrophy you see on a set per

set basis however ever what I would do

is earlier in a session I would go

slightly further from failure so it's

not to cause too much fatigue that can

impair performance later in that session

so you want to stay slightly further

away from failure in the earlier

exercises in the session and go closer

and closer to failure as you reach the

end of your session the same also

applies for individual exercises on the

first couple sets of an exercise stay a

little bit further away from failure and

then gradually inch closer to failure as

you go that way you still get the

benefit of taking some sets close to or

to failure but you do not get the

impairment of causing too much fatigue

too early into a session all too much

next up pick maximally effective

exercises for each muscle group I have a

whole series on this topic and you can

check that out somewhere here for the

back but here is the breakdown the

exercise we pick should be stable the

target muscle group should be the

limiting factor it should Target one of

the functions of the muscle we're trying

to Target it should be stretch friendly

that is to say you both get a good

stretch in the Target muscle group you

can do lengthen partials on that

exercise pretty safely and there's is

plenty of tension in that stretched out

position ideally the position you're in

should be as least fatiguing as possible

that is to say you sit down when you can

versus standing up you don't bend over

when you can avoid it as being bent over

or standing up in a variety of exercises

generally causes a bit more fatigue for

non-target muscle groups than just

sitting down and finally whatever

exercise we pick especially if you're

short on time should be time efficient

and that means generally things like

dumbbell work and stack loaded machines

are better than barbells for this

science-based backw we want to make sure

we pick the most effective rest

intervals between sets based on the

evidence we have that means at least 60

seconds for most if not all exercises

and perhaps closer to 2 to 3 minutes of

rest between sets for more compound

exercises ultimately though if you

prefer taking shorter rests you can

likely see the same hypertrophy by just

doing more sets with a shorter rest time

exercise order within your session isn't

all that important I have a whole video

on that somewhere here but let me give

you a quick breakdown generally the

there may be a very slight marginal

benefit to starting with the exercises

that are most important to you if for

example you're focusing on your lats at

the moment and you're really trying to

bring them up maybe starting your back

workouts with your lat exercises is a

good idea we'll also generally want to

order our sessions in a way that

maximizes performance across the board

if for example you find that starting

your session with barbell bent over rows

reduces performance on the subsequent

lat pull down but starting with lat pull

Downs doesn't reduce performance on your

subsequent bend over rows maybe you'd

want to start with pull Downs first

Follow by bent over rows so to maximize

performance on both exercises as a

general rule of tho exercise order

doesn't matter all that much and the

more compound exercises should probably

come first and finally you need to make

sure you use good technique on all

exercises what does this mean well a

recent review paper I was involved in

identified three main components of good

technique for building muscle first you

should make sure that the range of

motion you use emphasizes the stretched

position that means that you want to use

at least a full range of motion really

focusing on the stretch or you can use

length and partials and focus on the

stretch even more second you want to

make sure your reps take at least 2

seconds or so with your Ecentric at

least being somewhat controlled in

general having your Ecentric phase

potentially last a little bit longer

than your concentric phase is a good

idea and finally whenever possible you

probably want to minimize involvement of

non-target muscle groups when you're

doing a barbell bent overall for example

you don't want to do the chicken Shug

where you're essentially involving your

hips AKA glutes hamstrings adductors and

lower back a lot more than necessary

because ultimately this doesn't really

add much to your back stimulus but it

does potentially add more fatigue

overall without further Ado here's a

super effective science-based back

workout first we're going to start with

an upper back focused exercise ideally

try a chest supported t-bar row if you

don't have a chest supported t-ball row

try a prime machine row if you have it

or otherwise any sort of chest supported

machine roll will do or even an incline

dumbbell rope as I broke down in the

best back exercise video somewhere above

here I think the chest supported Tor is

a great choice this movement will Target

scapular retraction and adduction which

helps emphasize theom boids and the

middle and lower traps and shoulder

transverse extension which helps Target

the rear ads perform this exercise for

three to five sets of five to 10 reps

starting the exercise around three reps

away from failure and then for your last

set go all the way to one rep we reserve

inch a little bit closer to failure with

each set between sets rest for 2 to 3

minutes in general if you feel ready to

perform another set that's similar in

performance to the last one that's a

good sign that you've rested enough why

is this exercise good well first of all

your chest is being supported so you're

minimizing fatigue on for example you

glutes adductors hamstrings and lower

back muscles that will otherwise need to

stabilize the load a lot more second

because of the way a T Bar moves there

is the most tension in the bottom

position which is likely a good thing

for hypertrophy on this xise will be

using a rep range of 5 to 10 because

rows usually work better in my

experience in the lower rep range

ultimately they are relatively compound

movement where you have some stabilizing

muscle groups involved they also hit the

lats pretty well so what happens when

you're targeting them with High Reps is

often times you'll get out of breath or

you'll end a set not because the back is

fatigued but because you're overall

fatigued aim for closer to five sets if

you're really trying to focus on the

upper back or if you're only training

your back once or twice a week and

closer to three sets if your upper back

isn't as big of a focus or if you're

doing more sessions across the week

targeting your back next up we'll do a

lat focused exercise and for the lat

focused exercise I recommend trying an

underhand pull down the underhand pull

down targets shoulder extension which

helps us grow the lats and the terra's

major prominantly perform this exercise

for 3 to five sets of 10 to 20

repetitions taking the first set to

about two reps in reserve and the final

set all the way to failure once again

inch a little bit closer to failure with

each additional set with a lat pull down

because fewer muscle groups are involved

in stabilizing the load I find it's a

bit more appropriate to higher rep range

like 10 to 20 reps in this case than for

example any sort of roaring variation

while pull Downs usually don't do a

great job of targeting that stretched

position you can increase the stretch

focus by doing length and partials

between sets for the underhand pull down

rest for 2 to 3 minutes for your third

exercise in this session you have two

choices either you can go with a more

lat focused exercise if you would rather

grow bigger lats or you can go with an

upper back Focus exercise for an upper

back focused exercise try a high row

variation for 3 to five sets of 10 to 15

reps between one rep and Reserve all the

way to failure on the last set or

alternatively if you want more of a lat

Focus try the dumo pullover as a

finisher for High Reps try the dbo pull

over 3 to five sets of 20 to 30 reps on

the first set going from one rep in the

tank on the first set all the way to

failure by a last set because you'll be

going for very High Reps make sure

you're going close to failure if the

movement isn't getting slower with those

last few reps in the set there's a good

chance you're not as close to failure as

you think why the dumbbell pullover well

the dumbbell pullover is highly stretch

friendly increasing the tension on the

lats as you reach deeper and deeper and

lengthen them and you're also minimizing

fatigue and reducing the amount of

moving Parts by lying down between sets

of the high rro or the dumo pullover

rest for about 2 minutes for the final

exercise in this session we'll be

targeting a muscle group that hasn't

really been trained that effectively

within this session yet and that is the

upper traps for our upper trap focused

exercise I recommend the seated dumbbell

shrug this movement targets scapular

elevation which helps us Target the

upper traps on this movement i' like to

do a drop set to save some time and make

training the upper traps a little bit

more engaging I'll do one activation set

followed immediately by 42% load drops

the first set should have about 10 to 15

reps and each subsequent set will often

have between 5 and eight reps however

many you can get for this movement take

the first set to about one repon reserve

and gradually inch closer to failure

with each each additional set going all

the way to failure on your last set

after you're done with the set

immediately grab the next lightest

dumbbells and start the next set and

finally you can finish off the session

with any biceps or rear DT or forearm

work that you desire that way you have a

complete pull session or you can just

keep it a pure back session using the

exercise that I mentioned let's go

through a checklist of an effective

session and make sure we've hit all the

boxes first have we limited redundancy

well yeah we have we have one upper back

focus exercise which involves certain

functions we have one flat focused

exercise which involves a different set

of functions then we have a third

exercise that can be somewhat redundant

but it is going to be adding more volume

for a specific body part that you're

trying to focus on and finally we have

an upper trap focused exercise so all in

all we've limited redundancy in terms of

excise selection in terms of rep ranges

we have also limited redundancy by

including a variety of rep ranges next

we've made sure to include maximally

effective rep ranges all of the work

you'll be doing has at least five reps

per set and no more than about 30 reps

per set we've also made sure to include

a variety of rep ranges across the

session to potentially get a little bit

more muscle growth next as far as volume

growes we have hit a very effective

amount of volume provided this session

is repeated twice or three times a week

by taking each set to between three reps

Reserve all the way to failure we are

also targeting relative intensities or

proximities to failure that are highly

effective all the exercises we picked in

this session the chest supported t-ball

Row the lat pull down the seated

dumbbell shrug they all focus on the

lengthen position in some regard or

relatively stable minimize fatigue by

having you sitting down or being chest

supported whenever possible we've also

made sure to rest for at least 60

seconds but usually 2 to 3 minutes

between sets while exercise order is not

the be all end all we've generally

structured things in a way that has your

most important muscle groups the most

compound movements trained first and

finally by having enough of an eccentric

phase making sure we're not rushing the

tempo but not going overly slow by

having a focus on the lengthen position

and by minimizing involvement of other

non-target muscle groups we've made sure

that we're using optimal technique for

muscle building for all exercises that's

the video that is the most effective

science-based back workout that I can

come up with at this point in 2024 if

you like the video please comment like

subscribe I appreciate your support if

there's anything else you want to see or

you have any questions about this

session leave a comment down below if

you'd like me to coach you feel free to

check out the link above for coaching

with that being said have a great day

and I'll see you you next time peace