I Trained Back for 100 Days - This Is What Happened
I trained my back twice a week for 100 days — and lost 40 lbs in the process.
This is exactly how I did it. No fluff. No hype. Just a real breakdown of what worked.
In this video, I’ll show you:
✅ The exact workout split I used (Upper + Pull days)
✅ My progressive overload strategy for strength & hypertrophy
✅ The three key tips most people overlook when training back
✅ How I trained smarter, not harder, using the minimum effective dose
Whether you’re trying to lose fat, build a wider back, or just get more out of your training… this is the blueprint I followed.
0:00 The 100-Day Back Transformation (Intro)
0:15 Why This Method Had to Be Simple
0:40 My Weekly Training Split (Upper + Pull)
1:24 What to Expect: Guaranteed Gains Coming
1:28 The Science: Minimum Effective Dose & Benchmarks
1:57 The 3 Rules That Made This Work
2:04 Rule 1 – Lifting Aids
2:50 Rule 2 – Proper Warm-Up for Better Output
3:26 Rule 3 – The Overlooked Key: Rest Time
4:13 The Secret to Unavoidable Gains – My Progressive Overload Strategy
5:05 Recap – Why This System Actually Works
5:30 Final Thoughts – If You Made It This Far…
💬 Drop a comment if you’re starting your own journey - I reply to everyone.
➕ Tools I use:
Versa Gripps (Game-changer for grip + lat activation)
Cable machines, pull-ups, rows, and focused weekly progression
Thanks for watching, we’re just getting started.
#FatLossJourney #BackTraining #100DayTransformation #ProgressiveOverload #GymMotivation #FitnessVlog #RealTraining