Build a Huge Back in JUST 25 Minutes! (Short on time workout)

all right hi everybody john meadows here my training partner james seals and i know a lot of you enjoyed the short on time workouts we started we did a bicep when a tricep went in a shoulder one will link them up top today we're gonna do a back one so I know people say they're too they have too much going on to Train everybody can prioritize and get into gym for 20 or 30 minutes so we're gonna go through a full back workout in 20 or 30 minutes so let's want to take and it's not gonna be an easy workout so let me show you how it's done so one of the keys I'm moving fast is to warm up faster sometimes it takes James and I 30 minutes just it just to get warmed up so what we're going to do is as we're going up to stack we're not going to stop the warm-up is going to be one gigantic long set until the weight gets hard and then we're going to stop and do our do our works that and you'll see there so here's how the warm-up should look start with something real light get the mind muscle connection going feel the right muscles working I've only got four plates on here now normally James and I would take turns warming up just like I'm sure most of you guys would so I'm gonna go right up the stack so put on another two plates five or six reps don't do twenty Twenty twenty or you'll fatigue yourself so write up the staff four or five six reps you feel a burning real good already another two plates cool fire I think I got one more warm up so that one I'm only going up one plate okay all right I'm warmed up now James is going to go I don't know how many I did there maybe four or five burn kicks him quick so what we're going to do is we want to go up to our top set and I'm gonna show you guys a really cool way to drop set all right so we're done warming up and we're gonna do it's one fat but really it's a drop set I got these cool little pins their core performance pins this is really this is really cool so watch this you lock it you like that now you put it in here I'm gonna start with a hundred then you turn it down you put in there like this so I'm going to put a second one in here [Applause] so it's going to start right here watch as I'm doing this so it's one set but really it's a drop set it's all semantics you could call this one sad you can call three sets all right so watch the FAQ oh okay Oh fire cool oh that burns you call that one Center three doesn't matter hurts alright hopefully you enjoyed that cable row there if you don't have those performance pins I want you to do a cluster set so when your heavyweight do seven or eight rest for 20 seconds do another six rest for 20 seconds do another six that's a way even squeeze a lot of volume in a short amount of time speaking of a lot of volume in a short amount of time now we're going to do a super step we're going to start a t-bar row and we're going to then we're gonna use our heavy exercise they're another heavy basic row they want to come to something that's a little more isolating to your rhomboids rear delts lower traps will do the role here so the goal is six to eight there and fix the hate here but as we go we're gonna do three super sets we want to add weight on the first exercise so that's going to get heavier and heavier you continue to serve as a heavy loading exercise so here goes the first step hmm [Applause] Oh me burn who ate there okay for your rest breaks it's just gonna be while your partner's gone so James just finished a superset remember add weight on the t-bar yeah keep the weight on here the same whoo whoa all right he's been like sour baby come on yeah there we go two three four five one more six good good okay let's go do it right there right there three four five six two more seven and eight all right so Jays eye we did three super sets over there now we're gonna do a super set here we're gonna do a pull down here where we lock him at the bottom and really flex our lats then we're going to stand up then we're gonna do a straight arm pull down now if you want you can flip the order if you want either way it would work well so now I'm gonna do three rounds of this and you remember the only break you get is when your partner's done his set [Applause] [Applause] [Applause] [Applause] [Applause] [Applause] all right so we did three super sets over there so we this took us to 25 minutes we're 25 minutes now backs on fire if you have another couple minutes I want you to finish those one set of hyperextensions for spinal erectors do as many reps as you can the downside is is if you're in a hurry your lower back so I'll be on fire while you're driving I bet you anything a lot of you guys watching this video felt that before it's not a good feeling but if you have the time we're 25 minutes and if you have another two minutes and once you do one set here of Hyper's [Applause] [Applause] Oh Oh 32:27 minutes in and out so fast warm-up on a row work up to the drop set or cluster set if you want super set a t-bar row with kind of a rhomboid row if you don't have the exact equipment just try to simulate what we were doing and then three rounds of that and then three rounds of a pull down with a straight arm pull down and then one set as many reps you can do with a hyper you should definitely be able to get this done in under 30 minutes so that's it man give us a try let us know what you think so for my training partner James and myself thanks for watching guys we appreciate it


  1. If you like this workout you will love my back training manual

  2. John is the only person I listen to as he talks pure sense, same as Jerry Brainum.

  3. my workouts last about 30 – 40 mins max! with resting time of 30 -40 seconds between sets , for max blood volume, this is pure high intensity and has worked for me for over 30 years, so that's all ya need.

  4. Finally I see one of these the day before I do the working instead of the day after!

  5. Idk why but I felt like you just hacked the gym with those performance pins๐Ÿ˜‚๐Ÿ˜‚๐Ÿ‘Œ

  6. Going to sleep in a few minutes for a few hours and then getting up having some beet juice ,a goodies powder and a 20 ounce coffee and heading to the gym 3 minutes away to do deadlifts at 1am… working out when the gyms empty.

  7. I always love how you share your tips and knowledge for all the exercises John. Those pen things are pretty cool, wow where do you get those from?

  8. Did you ever do Olympia

  9. Awesome, thanks

  10. Thank you for the videos !

  11. Where can I get those pins and where can I get that shirt ?

  12. I'm perfectly happy with my back routine. I just watched to witness the levels of insane intensity that John would come up with (and surely learn some technique).
    Unrelated: I need to take my life's savings and go to wherever John gets his shirts from.

  13. Great I did back yesterday and I was short on time lol

  14. The thumbnail looks like an old Flex Magazine cover ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ

  15. Nice workout John and James luckily it"s Back day tomorrow and arms and loads of time to Burn like Fire.

  16. I'm 40, when I grow up, I wanna be just like John m

  17. where to buy those pens please ?

  18. JM killin it as always a workout with purpose….love those pens ima go get me a pair!!!! ๐Ÿ’ฏ๐Ÿ‡ฒ๐Ÿ‡ฝ๐Ÿ‡บ๐Ÿ‡ธ

  19. Your looking huge right now, wow. Keep it up.

  20. How about that cover thumbnail. Where was that in the Video? LOL

  21. Hi John where can i buy those performance pins?

  22. Those performance pins are badass never seen that before. So they just fall out for next weight set, genius idea

  23. Dumb?

    How do you get that mind muscle connection,

    I do cable rows and dumbbell rows but never feel like my lats are into it if that makes sense. What am I doin wrong

  24. Wow even a strong guy like you starts out light. I usually go straight to 190 lbs on the first exercise and do 225 lb for my sets. Iโ€™ll need to change that.

  25. Nice workout
    You have cool equipment I have never seen before!

  26. Where to purchase performance pen?

  27. Where did you get that 2 handled barbell for the bench rows?

  28. Great video to watch to start the day while eating pastured eggs and coffee. Nice haircut, reminds me of when I first started following you back in 2009, crazy it's been 10 years! God Bless!

  29. Just coming from a viewers perspective, but the lighting on your face and what not is greenish yellow. Idk if he can correct that or not. Doesn't look good

  30. Those pins are insane

  31. Look those calves man

  32. Hey John, do you recommend this workout for beginning lifters, or do you need a better feel for your body to work at this tempo?

  33. In just 25min video is only 12min long

  34. It's a really good way. Tomorrow I will try. ๐Ÿ’ช๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ’ฃ๐Ÿ˜ธ๐Ÿ‡ฎ๐Ÿ‡นTanx man

  35. That bench supported machine looks sick !

  36. So what you're saying is….I could watch one episode of Avatar the Last Airbender, or get a wicked pump and build a hulking back? Hmm…

  37. You can also just quickly change the pin or have your buddy change it for ya. Dont waste money on nonsense

  38. Whoaaaa John those are some serious back exploding moves.. I work the back almost every other workout.. but with minimal volume and more frequency

  39. Awesome

  40. I want those pin

  41. Wow, those pins are awesome!! Its one of those "man, why didnt i think of that" moments ๐Ÿ˜†. great video!

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