Team Powertec athlete Rob Riches shows us various back workouts with the Powertec Workbench Multisystem.
About Rob Riches
Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).
Hello and welcome! My name is Rob Riches, part of Team Powertec and on today’s strength series using the Powertec Multisystem, I’ll be looking at 3 exercises for the back incorporating 3 different techniques that you can use in your everyday workout routine to help break through any plateaus and continue switching up your style.
First exercise, is a Lat Pulldown. First technique is a drop set. So once you’ve hit your 10 or 12 repetitions lifting the most weight that you can keeping good form and technique, just really about body alignment, wrist, elbow and shoulder coming down in that same plane of motion and really squeezing the back at the bottom of that movement. So it’s not the arms pulling the weight down, it’s the back squeezing and the arms simply holding on to the bar.
Now, a drop set you want to take off no more than 20%. That way you still have enough resistance to give a good 5 or 6 reps out to really engage those Type IIB muscle fibers which are the growth fibers. So let’s take about 20% weights off, and get 5 reps out.
Now you want to try to keep that transition time from ending that first work set and removing 20% of the weight as short as possible. So it’s same handgrip, same movement and on this one, maybe a little bit slower on the way down to really force those Type IIB muscle fibers to be recruited.
For an effective drop set, you only really need to go 10-12 reps and then finish off further with a 5-6 reps. No need to go 10-12 reps again cause remember, it’s that lighter weight and the recruitment of those Type IIB fibers which is really gonna give you that added benefit of the drop set. Not adding in extra reps purely for the sake of high volume.
So, that’s our pull down exercise. Let’s move on for a row and incorporate some of the lower back muscles again, helping us to develop an over well-rounded and thick muscular back. And for this, we do a lot of work.
Few simple modifications, we’re gonna put this long bar on, allowing me to get a closer grip and then drop the lever arm all the way down. That’s what I love about the lever system, it’s quick and effective that means I can perform a circuit keeping the intensity high.
Now, the technique I’m using for the Low Row is a rest-pause. Kind of the same as the drop set except I don’t take any weight off. 10 or 12 repetitions with as much weight as you can handle and then when you hit that exhaustion level, basically, you’re training threshold where the muscle can no longer function, rest for about the same 10-15 seconds before going for maybe 3 more reps with that same weight. So this one, you can really load up the weight and go as heavy as you can.
And then those final 3 reps you should be able to really focus on squeezing that peak contraction when your elbows are up and the inner back muscles are really contracted and squeezing hard.
Last exercise for the back and for this one, back onto the top lever arm for some Straight Arm Pulldown. The technique that I’m incorporating into this Straight Arm Pulldown is tempo. Keeping my normal concentric part of the movement, the lift. My usual tempo speed is about 1 second down but where I start to switch it up from my usual exercise routine is that I hold it at that peak contraction which breaks up any momentum and then about 3 seconds on my way back up, overloading that eccentric, the lengthening of the muscle again. This a great technique to add into the final work sets even if you’re just doing straight sets. Drop the weight down and focus on that peak contraction and slow on the way back up really, stretching up the muscle as you do so.
That’s all the time we have for today. Join me next time and I’ll be using more of the key features of the Powertec Lever System and showing you how switch up can vary your workout.
Until then, take care.