Many bodybuilders find success with brief, high intensity training. They discover the magic secrets to feeling peak contraction, and can manage to elicit some growth despite only using a few sets. For steroid users, this sort of success is easy with low-volume, extremely heavy training. For naturals, it can be much harder. Meeting peak intensity and training to actual failure isn’t always possible, especially when training without a spotter. For this reason, many bodybuilders resort to higher volume training. Hitting that peak failure point or achieving absolutely perfect repetition tempo isn’t as necessary, when you hit the muscle group with enough quality sets. Let’s look at a sample back day utilizing high volume training. You don’t have to train to failure on any set, although it is productive to toss that method in at the final set of some of the movements. The key is to train hard consistently throughout the workout.

Barbell Rows

You will be completing five total sets of this movement. Two will be warm-up sets, and three will be all-out work sets. You don’t have to break form, scream, or put yourself in any amount of pain. Rather, the goal should be to complete 3 solid working sets of 10 to 12 repetitions with a fairly heavy weight.

Wide-Grip Cable Pulldowns  

Now that you’ve moved the heavy metal, you’re ready for some higher volume cable work for the upper back. After one warm-up set of 20 repetitions of pulldowns, you will complete four working sets of pulldowns in the 8 to 15 repetition range. Don’t worry about training to failure. Rather, focus upon feeling every repetition. Keep the weight moderate.

Seated Cable Rows

Have a seat, grab a varying size bar (different from your last workout) and start working immediately. No warm-up will be needed, as the blood will definitely be in the upper back by this point. Give these four sets of 8 to 12 repetitions everything you’ve got.

Deadlifts

Now it’s time to hit the lower back. The rep ranges will be lower and the weight heavier, but training to failure still won’t be of a major concern. Complete 2 warm up sets, following by four working sets of 6 to 10 repetitions. You may not increase the weight all that much in the four working sets, which is fine, just so long as you can feel major blood flow to the lower back.

Hyperextensions

At this point, you will be unable to control a heavy weight much longer. You’re approaching twenty sets, and your grip will be failing shortly if it has not already. Jump on the hyperextension rack, or a hyperextension machine if your gym offers one. Complete 4 slow and light sets of lower back work to complement the deadlifts you just completed. Keep the sets in the 12 to 20 repetition range.

End your high volume back training day with 5 minutes of good solid stretching to break up lactic acid that has undoubtedly built up in the back during this 75-plus minutes of training.

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