Another MASSIVELY important day for overall size and strength gains!

Why is training your back so important?

Apart from being a very large body part that has the potential to
add POUNDS of muscle to your frame, it has a knock-on effect on your progress in other exercises.

For example, you can’t squat much with a weak back, nor can you even barbell curl much on bicep day with an underdeveloped back. It’s true, when your barbell curls get heavy, you need a strong back to stabilize the body and counteract the forward momentum of the load. If not, your last rep won’t be true failure of the biceps, but of the back.

I’m a big fan of having a dedicated back day. The size of the loads involved make it important to have 100% of your strength devoted solely to the back. Furthermore, it gives you a psychological boost when you know you’ve only got 1 body part to hit and a few sets to do.

Let’s take a look at the workout…

  1. Deadlift
  2. Deadlift
  3. Deadlift
  4. Bent Over Barbell Row
  5. Bent Over Barbell Row
  6. Bent Over Barbell Row

It may be only 6 sets, but this is an INTENSE workout. 6 sets are all you need to stimulate growth without causing your recovery time to become unnecessarily long.

Remember, this is Friday’s workout, and your back is going to be in demand for Monday’s leg workout.

But I must stress mental toughness during this workout. A great idea is to repeat to yourself, “One More Rep!“, when you think you’ve already reached muscular failure.

IMPORTANT! There is a big difference with today’s workout. The first 3 sets (deadlifts) are in the 4-6 rep range. Whenever you can get 6 or more reps, make a note to increase the load for your next workout. So after your warm-up, your first working set is the heaviest weight you can deadlift for 4-6 reps.

Take 3 minutes rest and perform another set for 4-6 reps. Because of the inroad into your strength that you’ve made in your first set, you’ll need to drop the weight a little for each successive set – probably somewhere in the order of 10%-15% of the previous set.

Please download your free workout logs for full info on rep ranges and rest times.

Follow these 3 sets with 3 sets of bent over barbell rows. Now, if you don’t like barbell rows, try this variation in form. You’ll allow a little momentum, but use a heavier weight and row up to your waist, not your naval or chest. You’ll get a LOT more actual lat stimulation this way, and it just feels more comfortable and natural.

However, the best lat exercise in my opinion is the pullover machine. This is the perfect way to work the lats in harmony with their function. 100% of the overload will be directed to the lats and you’ll get full recruitment of the muscle fibers. Furthermore, this machine places resistance on the intended muscle in its fully contracted position – when the lats are pulling the arms both down and behind the body. Most free-weight exercises can’t simulate this very well, it’s either down or behind, but not both at the same time.

I recommend the decline cable pullover to substitute for pullovers, but if you have access to the actual machine, go for it!

And that wraps up this cycle of THT. Do 10 weeks of this bad-boy and there’ll be NOTICEABLE changes in your body, not to mention incredible increases in strength.

The feedback from MuscleHackers since re-publishing this cycle has been unreal! So just get out there and do it with all you’ve got! Make sure you let us know your results at the Facebook page.

Wondering what to do after this cycle? Download the free MuscleHack book on THT training at the top of this page and discover 2 more THT cycles. Cycle the cycles and KEEP GROWING! Simple.

Train With 100% Intensity!


PART 1 | PART 2 | PART 3 | PART 4PART 5PART 6 | PART 7 | PART 8 | PART 9 | PART 10 | PART 11 | PART 12

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)