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Craig Capurso Back Workout: Loaded To The Max

Big backs are wonders of the fit world, but they aren't built in one workout. Load your latissimus for the long haul, and start building with this heavy duty workout.
by Craig Capurso Oct 17, 2012

My heavy-weight, high-volume back workout will test your tenacity. Tap into your resolve, because if you take this workout too lightly, you'll be puking in a wastebasket before you finish the first exercise.

Loaded To The Max

Watch The Video - 12:51




The best backs are built with intense methods. My unique approach—heavy weight for high reps—is nothing if not intense. To kick things off, we'll bang out 100 reps on the T-bar row, as heavy as possible, in as few sets as possible. I slap six plates on the bar and crush it. I then complete a pair of back-focused supersets before finishing with a static-hold rack of pull-ups.

Weight, Weight: Please Tell Me!

The first set is important because it sets the weight for the rest of the exercises. I shoot for 100 reps in a minimal number of sets, so you have to adjust the weight accordingly. Take every set to failure; aim for 6-10 sets. If you don't land in that range, don't give up. Add more sets and get 100 reps! This is heavy volume. Train hard, train hardcore.

Exercise 1//
T-Bar Row
(100 reps)

Sample Set Break Down

  • Set 1: 15 reps
  • Set 2: 15 reps
  • Set 3: 15 reps
  • Set 4: 15 reps
  • Set 5: 15 reps
  • Set 6: 15 reps
  • Set 7: 10 reps

Tip: Try to keep on pace. This workout will start to get really tough after the third set. Don't quit. If you need to put the weight on the ground and rest before finishing a set, that's okay. If you need a small pause at the bottom, just lift up after that. You will be smiling after the seventh set. You'll feel like an animal.

Superset 1//
Reverse-Grip Cable Row / Neutral-Grip Pull-Down
(3 rounds, 20 reps per exercise, 2 minutes rest)

Tip: Lift with a full range of motion. You don't have to squeeze hard at the top, but do go all the way out, all the way in. I use straps in case of a failing grip.

Superset 2//
Cable Incline Reverse Flye / Straight-Arm Pull-Down
(3 rounds, 15-20 reps / 20 reps, 2 minutes rest)

Tip: On the low-cable incline flye, focus on the lats and lower back and not so much on the rear deltoid. Practice your form without any weight. Widen your lats when on these, then squeeze.

Exercise 2//
Static Hold In Pull-Up Position
(2 sets, 6 different positions, 10 seconds hold on each)

Tip: Finish the back workout with a pull-up cycle, with a 6-step static pause. Hold that top squeeze, and lower yourself little by little. Strap up, because your grip will be shot by this point.

Static Logic

Fitness models do all-day shoots and also stand on stage in a fixed position. You are required to hit a pose and hold it out. The static pause is incorporated into other parts of my routine, as well. If you want to hit a muscle, hold a static pause. This will help you pose with poise.

Craig Capurso Back Workout




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About The Author

Craig Capurso
VIEW AUTHOR PAGE

Craig Capurso is a Wall St oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokes model, Cellucor athlete, and fitness model.

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l0c0ninja

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l0c0ninja

added to my insane workout alternate thanks

Oct 17, 2012 7:02pm | report
craigcapurso

Rep Power: 11843

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craigcapurso

-- ALL SHOULD READ THIS FIRST BEFORE ATTEMPTING This Workout--
This is a link to My Heavy Volume Blog-
http://blog.bodybuilding.com/craigcapurso/2012/02/29/heavy_volume_training_tm/

Oct 18, 2012 11:17am | report
Emalish17

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Emalish17

15-20 reps, that's toning man. We want mass, 6-12!

Oct 17, 2012 8:57pm | report
Basketball22

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Basketball22

Was thinking same thing. But most fitness models don't seem to train for strength unless they're name is kelechi opara.

Oct 17, 2012 9:32pm | report
Basketball22

Rep Power: 2712101

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Basketball22

Still cool to see what these guys do and to see them actually working out.

Oct 17, 2012 9:47pm | report
craigcapurso

Rep Power: 11843

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craigcapurso

ITS CALLED HEAVY VOLUME.. THIS IS NOT A TONING ROUTINE YOU WILL GROW I PROMISE.. DO NOT BE FOOLED BY YOUR TEXT BOOK .. THIS IS HOW I BUILT MY SHAPE .. I am 5-10 215 on stage try that on for size.

Oct 17, 2012 10:33pm | report
humzamiro

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humzamiro

its not always about reps

Oct 18, 2012 12:43am | report
zhgt

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zhgt

It's almost NEVER about the reps ;) certainly not QUANTITY of reps,, rather QUALITY

Oct 18, 2012 2:08am | report
craigcapurso

Rep Power: 11843

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craigcapurso

"that is something trainers tell there new clients" Goodluck hold a weight and squeeze it nice .. quality reps with lower weights .. U will never grow to my proportions.. U may get some nice detail but you will hit a ceiling which I blew past.... There is something to be said about forced cheat reps .. Given you know how to Not Injure your self they have there place in a well balanced workout.. as you see my range of motion to stretch through the lactic acid build up..in my super-set sets... etc .. If you don't try it don't knock it cause you never tried some thing like this before

Oct 18, 2012 11:14am | report
JeremyKoehnlein

Rep Power: 10

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JeremyKoehnlein

anyway, toning is a myth. weight training builds muscle. if you want your muscles "tone" try dieting

Oct 18, 2012 11:45am | report
paulino036

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paulino036

So bro. Eat more carbs! :D

Oct 19, 2012 11:23am | report
craigcapurso

Rep Power: 11843

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craigcapurso

I already see the comments coming in let me state this again this IS HEAVY VOLUME.. 6 plates is what most you guys do for 6-12 I do it for 15 ... 100x get with the program... I lift for Volume what most do for their heavy sets... its called leaving nothing in the tank ..1 rep at a time until your finished don't worry about the next set worry about the rep your on. I am an ex football player and have many big lifts do not confuse me with your typical FITNESS MODEL I resent it actually..

Article Rated:
10
Oct 17, 2012 10:38pm | report
sledge101

Rep Power: 51789

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sledge101

He is a beast compared to other fitness models. Arnold and other bodybuilders train for heavy volume also.

Oct 17, 2012 11:24pm | report
sledge101

Rep Power: 51789

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sledge101

he is a beast compared to other fitness models. btw bodybuilders do train for volume also, serge nubret for example.

Oct 17, 2012 11:26pm | report
KingsFitness

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KingsFitness

LOL. you tell them Mr. Capurso.

Oct 17, 2012 11:43pm | report
klip2006

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klip2006

Thank you for commenting on this. Most people will flood the comments with their opinion which everyone else takes on.. Not very many Authors will get on here and correct them! I greatly appreciate your feedback and will be adding this to my routine!

Oct 18, 2012 4:21am | report
craigcapurso

Rep Power: 11843

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craigcapurso

Appreciate it guys i just say it how it is.. I have used this method with great results just sharing is all

Oct 18, 2012 10:17am | report
crhussong411

Rep Power: 10

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crhussong411

I have followed a similar rep range in the past and it is really the most satisfying way I have lifted. Im with you dude. Today is my back day and i will follow the above routine. The only question I have is deadlifts and where do you throw them in?

Apr 5, 2013 7:49am | report
nightwolf2369

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nightwolf2369

I might be trying this out soon. Thanks.

Oct 18, 2012 12:31am | report
gifted27

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gifted27

Thanks Graig. This is a well rounded back workout though 7 sets of heavy T-bar rows are way too much. i prefer Dorian's philoshophy. at least that's what works for me.
i will try your workout with 3 sets of t-bar.

Oct 18, 2012 1:36am | report
craigcapurso

Rep Power: 11843

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craigcapurso

There are many ways to come to same result Dorian methods of being able to at least hold a pause mid way through may hold some truths but this is flooding muscle with blood .. pushing past limits and lactic thresholds.. volume and heavy will require more muscle activation as you will burn up fibers and recruit more to do failing job of your immediate fast twitch fibers

Oct 18, 2012 10:15am | report
gifted27

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gifted27

i got the point. thanks Graig. i will try the 7 sets.

Oct 19, 2012 3:07am | report
teslation

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teslation

craig have been always helpful and i follow him on fb for a while and hes very decent and answer all the questions on his page i like that hes a very natural athlete however he looks like he takes roids but hes all natural..

Oct 18, 2012 3:51am | report
finagetfit

Rep Power: 2503

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finagetfit

Added to my back workout. Will be doing this tomorrow! Thanks

Oct 18, 2012 5:28am | report
TaiWight

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TaiWight

This is inspirational Mr. Capurso! Thank you sir! I'm going to work on my back tomorrow after watching this.

Oct 18, 2012 8:28am | report
Showing 1 - 25 of 83 Comments

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