(Build a big, powerful back with an old-time Jailhouse favorite)

By: Josh Bryant

A well-developedback is essential to both a #gasstationready and #chippendales ready physique! 

When it comes to back development, maybe your gains have taken a back seat for too long with traditional methods or you just want to try something new. Here is the solution; it’s an old-time Jailhouse favorite called the total repetition method.

In the best-selling book, Jailhouse Strong, I co-authored with Adam benShea, the total repetition method was part of our revered back specialization program.

So, what exactly is the total repetition method and when can I do it?

Drum roll, please.

Total Repetition Method – Thetotal repetition method may be done with any type of strength training exercise!

All it means is the chosen exercise is performed in the fewest number of sets to hit the prescribed amount of repetitions. Using the total repetition method,100 pull-ups might look something like this: Set 1 – 15 reps, Set 2 – 12 reps, Set 3 – 11 reps, Set 4 -10 reps, Set 5 – 10 reps, Set 6 – 9 reps, Set 7 – 8 reps, Set 8 – 7 reps, Set 9 – 7 reps, Set 10 – 6 reps, Set 11 – 5 reps.

You can use total repetition method for any exercise or any number.  This method is brutal and a great way to simultaneously increase training volume and training density.  

Enough theory, let’s put it into practice!  Next back workout, do the following.

The Workout
Exercise/Sets/Reps/Notes
*Snatch Grip Deadlifts/3/3,5,6 (Overhand with straps are okay)
*Dumbbell Shrugs/3/12,10,8 (Standing or seated)
*Tbar Prison Rows/3/8,6,5
*Total repetition 100 pull-ups/??/100 (If you are able to do more than 15 pull-ups at once add additional weight, if you drop below 5 use a band to assist you. Take each set to failure, rest 45 seconds after each set.)

Final Thoughts

Hotel, motel, Holiday Inn if your gains start lacking, do it how they do it in the pen!

There are so many ways to progress the total repetition method: add weight, add reps without increasing time, do the same reps in less time, progress to harder exercise variations and the list goes on.

Revoke your citizenship in plateauville and start making some gains with the total repetition method.

Grab your Jailhouse Strong Trucker Hat!