Tip: 50 Reps for a Bigger Back

Here's how to use the 10-1 method to build a barn-door back.

Countdown sets are performed at the end of your workout to maximize workout density and push yourself past your limits.

Here's an example using a dumbbell row:

  1. Pick a weight you can row for 12-15 reps.
  2. Do 10 reps with your right arm, 10 reps with your left arm.
  3. Now do 9 reps with your right arm, 9 with your left.
  4. Continue this way, back and forth without rest, all the way to 1 rep.

In a matter of minutes, you'll have added over 50 reps of skin-splitting training volume with a moderately heavy weight.

You can apply the 10-1 method to any compound exercise, but start light and only do one set. If you're doing countdown sets with a bilateral (both arms or legs) movement, rest 15 to 30 seconds between sets.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook