In the world of bodybuilding, the pursuit of muscle growth often leads to innovative and intense training routines. One such routine that has recently captured the attention of fitness enthusiasts is the 600-rep back workout undertaken by former elite powerlifter turned bodybuilder Larry Wheels and two-time Classic Physique Olympia champion Breon Ansley.
This grueling session, conducted at One Gen Gym in Claremont, CA, alongside social media sensation Fafa Araujo, known as “Fafa Fitness,” pushes the boundaries of training volume and endurance, offering valuable insights into advanced bodybuilding techniques.
The Importance of Training Volume and Hydration
Training volume, or the total number of sets and reps performed during a workout, plays a critical role in muscle growth.
By challenging the muscles with an extensive number of repetitions, athletes can stimulate hypertrophy, leading to increased muscle size and strength.
However, such high-volume training demands careful attention to recovery and hydration.
Breon Ansley, a two-time Classic Physique Olympia champion, emphasizes the importance of hydration in this context.
According to Ansley, staying well-hydrated not only supports overall health but also enhances muscle fullness and volumization, which are essential for achieving a muscular physique. “Water makes you more full.
Volumizing the muscle more,” Breon Ansley notes, highlighting how proper hydration can significantly impact muscle growth.
Related: Larry Wheels Diet Plan and Workout Routine
The 600-Rep Back Workout Breakdown
The 600-rep back workout undertaken by Larry Wheels, Breon Ansley, and Araujo is an extreme example of high-volume training.
The workout is meticulously structured to target every aspect of the back, ensuring a comprehensive and exhausting session.
Below is a detailed breakdown of the exercises included in this formidable routine:
1. Pull-Ups:
The workout begins with neutral grip pull-ups, where the trio completes three sets of 10 to 15 reps.
This exercise serves as a warm-up, engaging the lats, traps, and rhomboids while also priming the muscles for the upcoming heavy lifts.
During this phase, the athletes discuss their dietary habits, with a unanimous agreement on the importance of hydration for muscle growth.
2. Reverse Grip Pulldowns:
Following the pull-ups, the group transitions to reverse grip pulldowns. Breon Ansley, known for his impeccable physique, shares his insights on maintaining a slim waistline.
Contrary to popular belief, Breon Ansley attributes his slender waist not to waist trainers or belts but to conscientious muscle engagement and core tightening exercises.
He incorporates vacuums during cardio sessions, such as treadmill walks and stair climbs, to enhance his waist-tightening efforts.
3. Reverse-Grip Machine Chest-Supported Rows:
The next exercise on the agenda is the chest-supported row machine with a reverse grip.
This movement focuses on controlled eccentric contractions to maximize muscle activation.
Larry Wheels begins with a reverse grip to engage the lats before shifting to a neutral grip to reduce bicep involvement and place more emphasis on the back muscles. “I go from an underhand to a neutral grip to use less biceps. The more supinated, the more biceps.
The more pronated, the more brachialis and back,” Larry Wheels explains, providing valuable insight into optimizing grip variations for different muscle targets.
Related: Larry Wheels: Shredded and Prepared for the 2023 Amateur Olympia
4. Dumbbell Triceps Kickbacks, Seated Pullovers, & Rows:
To ensure a secure grip during dumbbell triceps kickbacks, Larry Wheels uses wrist straps.
The group performs four sets of 20 repetitions, focusing on maintaining form and maximizing muscle engagement.
During the seated pullover machine exercise, Breon Ansley advises extending the bar further back to achieve a deeper lat stretch, enhancing the range of motion and targeting the lats more effectively.
5. Machine Back Extensions & Pull-Ups to Failure:
The workout concludes with machine back extensions, where the athletes incorporate weights to intensify the exercise and target the erector spinae.
They intentionally relax their legs to avoid engaging the glutes, ensuring that the focus remains on the lower back muscles.
The session ends with pull-ups to failure, pushing the athletes to their limits and ensuring complete muscle exhaustion.
Volume and Accountability: The Keys to Success
While a 600-rep workout may seem extreme, it highlights the importance of training volume in muscle development.
However, such high-volume routines are not recommended for everyone.
Elite athletes like Larry Wheels and Breon Ansley, who prioritize recovery and have years of experience, can safely incorporate such intense workouts into their training regimen.
Moreover, the role of a workout partner cannot be understated. As Larry Wheels points out, having a training partner provides the accountability and motivation needed to push beyond personal limits.
“An individual can only push themselves so far, whereas a partner can help reach new heights,” Larry Wheels asserts, underscoring the importance of camaraderie in achieving fitness goals.
Related: Breon Ansley Diet Plan and Workout Routine
Conclusion
Larry Wheels and Breon Ansley‘s 600-rep back workout is a testament to the power of high-volume training and the dedication required to excel in bodybuilding.
This intense session, filled with insightful tips and advanced techniques, offers a glimpse into the world of elite athletes who continually push the boundaries of physical fitness.
While such workouts are not for the faint of heart, they serve as a powerful reminder of what can be achieved through consistency, dedication, and a relentless pursuit of excellence.