Powertec Workbench Multisystem Total Back Training with Rob Riches


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).

Video Transcript

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.


Tagged , . Bookmark the permalink.

61 Responses to Powertec Workbench Multisystem Total Back Training with Rob Riches

  1. Pingback: creation de sites internet au maroc et referencement sites web avac optimisation top 10 google

  2. Thanks a lot for sharing this with all folks you actually recognise what you
    are speaking approximately! Bookmarked. Please additionally seek advice from my website =).

    We can have a link exchange agreement among us

  3. Pingback: Credit Repair

  4. Pingback: anthony sweden

  5. Pingback: van hire leeds to london

  6. Pingback: click here to investigate

  7. Pingback: her response

  8. Pingback: SEO Services

  9. Pingback: comic books

  10. Pingback: krzesło biurowe

  11. Pingback: Trackback

  12. Pingback: garcinia cambogia costco

  13. We’re a gaggle of volunteers and opening a new scheme in our
    community. Your site offered us with useful info to work on. You’ve
    done an impressive activity and our whole group will be
    grateful to you.

  14. Pingback: book of ra casinos

  15. Pingback: book of ra online spielen kostenlos

  16. Pingback: book of ra b?cher sound

  17. If you want to improve your know-how only keep visiting this website and be updated with the most up-to-date news posted here.

  18. Pingback: description

  19. Pingback: water ionizer

  20. Hi, just wanted to mention, I enjoyed this post. It was practical.

    Keep on posting!

  21. Pingback: wo kann man book of ra um echtgeld spielen

  22. Pingback: water ionizer

  23. If you wish for to obtain a great deal from this post then you have to
    apply these techniques to your won website.

  24. Great blog right here! Additionally your site quite a
    bit up fast! What web host are you the usage of? Can I get your affiliate hyperlink in your host?
    I want my web site loaded up as fast as yours lol

  25. Pingback: Trackback

  26. Pingback: cyrilandmethodius.eu

  27. Hello to all, how is the whole thing, I think every one
    is getting more from this website, and your views are
    fastidious for new viewers.

  28. Write more, thats all I have to say. Literally, it seems
    as though you relied on the video to make your point.
    You obviously know what youre talking about, why throw away your intelligence on just posting
    videos to your weblog when you could be giving
    us something informative to read?

  29. Write more, thats all I have to say. Literally, it seems as though you relied
    on the video to make your point. You obviously know what youre talking about, why
    throw away your intelligence on just posting videos to your site when you could
    be giving us something enlightening to read?

  30. Pingback: interesante articulo

  31. Pingback: a fantastic read

  32. how will oone handle it but if your new lover declines head ѵer heels in love wіth you.
    Interestingly, La scandale mɑde Liz Taylor an even bigger sttar and catapulted Richard Burton — tҺen a journeyman actor mօre respected fοr hhis
    stage worrk tɦan hіs screen personaa — tο superstar status.
    Lonng estranged rom ɦis daughter Carrie Fisher, father аnd daughter finally reconciled in 2006.

  33. Pingback: klik

  34. Pingback: water ionizers

  35. Pingback: http://vapors-cigarettes.com/

  36. Pingback: oficerki damskie

  37. We are a group of volunteers and starting a new scheme in our
    community. Your site offered us with valuable information to work on.
    You’ve done a formidable job and our whole community will be thankful to you.

  38. Can I just say what a comfort to discover an individual who genuinely knows what they’re
    talking about online. You definitely understand how to bring a problem to light and make it important.
    More people have to look at this and understand
    this side of the story. I was surprised that you aren’t more popular because you surely
    have the gift.

  39. I am truly delighted to read this web site posts which carries lots of useful facts, thanks for
    providing these statistics.

  40. Renato says:

    definer  defines  deflate  defleas  deflect  defoams
     defocus  deforce. After a long and cold winter, springtime is
    finally here with all its beautiful sunny days. How did you bond with the student players in ‘The
    Mighty Macs’.

  41. Forgive my stupidity, but I are unable to for your life of me locate your sites rss feeds. Mind directing me to it? Many thanks.

  42. Hi there would you mind sharing which blog platform you’re working with?
    I’m planning to start my own blog soon but I’m having a tough time deciding between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique.
    P.S My apologies for getting off-topic but I had to ask!

  43. I am genuinely grateful to the owner of this website who has shared this wonderful post at at this time.

  44. Pingback: plombier paris 3

  45. I all the time used to read paragraph in news papers but now
    as I am a user of net thus from now I am
    using net for articles, thanks to web.

  46. Oscar says:

    This is great when you are getting pounded by a group.
    Be sure to look out for the mischievous Minions in the Macy’s Thanksgiving Day Parade.
    With more than 300 levels and regular free updates, there is
    lots of game play here.

  47. There is definately a great deal to find out about this subject.
    I love all of the points you made.

  48. Pingback: water ionizers

  49. Pingback: builder leeds

  50. Pingback: yitv.tv

  51. Hi it’s me, I am also visiting this website on a regular basis,
    this site is truly good and the people are genuinely sharing
    pleasant thoughts.

  52. Nice weblog heгe! Also үоur site a lot up ѵery fast!
    Ԝhat web host are yоu tҺe usage of? Can I get yοur associate link fߋr ƴouг host?
    I ѡish my site loaded սp as fast as yours lol

  53. You actually make it seem really easy together with your presentation but I in finding this topic to be actually something which I feel I would by no means
    understand. It kind of feels too complicated and very vast for me.
    I’m taking a look forward in your subsequent put up, I will attempt to get the
    grasp of it!

  54. Every weekend i used to visit this web site, because i want enjoyment, as this this
    site conations truly pleasant funny stuff too.

  55. Hello there! This article could not be written much better!
    Reading through this post reminds me of my previous roommate!
    He always kept preaching about this. I will
    forward this post to him. Fairly certain he’ll have a great read.

    Many thanks for sharing!

  56. Pingback: Karmaloop Codes

  57. Thiѕ text iѕ priceless. Whеn cɑn I find out morе?

  58. Hi I am so glad I found your blog, I really found you
    by mistake, while I was searching on Bing for something else, Anyhow
    I am here now and would just like to say thank you for a marvelous post and a all round interesting blog (I also love the theme/design),
    I don’t have time to read it all at the minute but I have book-marked it and also added your RSS feeds, so when I have time
    I will be back to read much more, Please do keep up the excellent job.

  59. family says:

    ” Not that I would give up on the marriage altogether, but perhaps give into the idea that my marriage will just have to get by. To help preschoolers understand the role of each family member, it is imperative that a lesson on family is taught in preschool. Dunklee revealed that it would cost $12,000 per person to attend the games for four nights.

  60. Hi, after reading this awesome article i am too delighted to share my know-how here with friends.

  61. offer carpet says:

    I will immediately clutch your rss feed as I
    can not to find your e-mail subscription link or e-newsletter service.
    Do you have any? Please let me understand in order that I may subscribe.

Leave a Reply

Your email address will not be published.


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>