This exercise combination is a bodyweight option for back
training using chin-ups and bodyweight rows.

The first set is a "power start" set done for moderately high
reps (15 to 20 reps) with a fast tempo to generate as much
Lactic Acid as possible. Then take 20 seconds rest.



Then change to the lighter exercise, in this case the bodyweight
row. This second exercise is going to be done in a half range
of motion (stretch range), with a focus on keeping continuous
tension on the muscles during the sets.

The idea here is to KEEP the Lactic Acid (and other waste
products of muscle contraction) IN the muscles to further
force that GH response in the body.

Now, I'm using chin-ups and bodwyeight rows...if you're not
strong enough to get at least 15 reps of chins, you can use
pulldowns for the first exercise AND the second part, just
reducing the weight by about half in order to do the stretch-
partial occulsion training.

You definitely don't HAVE to use these exercises to make
use of this training technique in general.

Keep repeating these sets of partial range bodyweight
rows, getting as many reps as you can until Lactic Acid
shuts you down on each set. Take 20 seconds rest
between sets...just enough to get a little recovery then
keep going.

Do a total of 10 sets for back - the one "power start" set
then 9 more of the half-weight partial-range sets.

This is a GREAT method for working the large muscles
of the body with a major focus on hormone-based fat-loss.

I posted a full video of this fat-loss/back training
technique in action on my YouTube channel here.

---

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