Start every single workout with a lot of fixed rails, simple as that Just what you read. Get all training, whether it be back or not, doing bars. And switch between two different divisions:
A - Make 50 bars in the minimum possible time.
B - Make the Most of possible bars within 10 minutes.
In both divisions you can use as many sets as necessary to complete the training.
÷ Considerations:
The biggest mistake to make the division "A" is trying to do many repetitions on the first series. If you get going or close to failure in all series, that will set off your ability to complete the "challenge" in decent time. The same happens in the division "B". If you start too fast, you will burn very fast to the point of not being able to do a full bar more, defeats the purpose of trying to make bars for 10 minutes. Try to finish each set with 2 repetitions in "reserve tank" in a way that you can re-do the exercise within 10-15 seconds.
÷Two suggestions:
This method works best in people who are already able to do 8-10 bars with perfect execution. Otherwise, check with a training partner. And if you can do much more than 10 bars, then add weight - just enough to make it back to get only 8 to 10 repetitions
Be sure to vary your grip on the bar. Change it all you want during your workout. The supinated grip (palms toward you) reach the biceps more; neutral footprint (palms pointed at each other) over the brachial reach; and the pronated (palms forward) fry the coracobrachial.
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