2022 Men’s Physique Olympia champion Erin Banks will compete for the 2025 Pittsburgh Pro title from May 10-11. Banks secured bronze medals in the previous two Olympiades, and plans to recapture the Olympia crown by increasing his training intensity by reducing inter-set rest times.
This is what works for me, and I’m told daily I have one of the best backs in the league.
—Erin Banks
Erin Banks’ Pull Session
- Rack Pulls (Below the knees)
- T-Bar Chest-Supported Rows
- Hammer Strength Low Rows
- Hyperextension Cable Rows
- Pec Deck Reverse Flyes
[Related: Chris Bumstead Uses “The World’s Weirdest Warm-Up”]
The “Core” Lift: Rack Pulls
Rack pulls, particularly above the knees, are controversial as they attract ego lifters to max loads with questionable form through narrower ranges of motion. Banks repeatedly warned against ego lifting.
“Quit the ego lifting…wasting your damn time,” Banks said. Working up to 585 pounds with good form, as Banks does, requires time and consistency.
“The placement of that bar is very key,” Banks asserted, insisting it start and stop below the kneecap. Research on the most effective range of motion is mixed and may depend on the muscle and exercise. For rack pulls, a larger range of motion may prevent ego lifting and injuries.
Warm-up, Execution, and Rest Times
“If the weight feels good, technique feels nice, and my muscles feel like they’re loosening, we’ll continue to go up,” Banks explained his warm-up progression.
- Brace the core, push the hips forward, lift the chest, roll the shoulders back, and let the weight hang from the lats. Control the descent to keep tension on the lower back.
- Eccentric control is recommended for muscle gains. (1)
Banks swears his form is more effective than continuous vertical motions.
Reps and Progression
Banks employs shorter, 45-second to one-minute inter-set rest breaks to boost intensity, which can promote hypertrophy and improve training efficiency.
However, longer rest periods are typically more effective for strength performance during heavy compound lifts. (2) Pairing near-max load sets with short intervals may be problematic for novice exercisers.
Banks pushed his top set to failure on heavy days, stripped the weight, and hit a lighter set to ensure adequate growth stimuli. Experts agree that sets should be taken near failure for growth, and drop sets like this are an effective way to achieve that.
Science hasn’t determined a limit on the number of sets to optimize hypertrophy, as several factors dictate muscle growth. (3)
Rows for the Christmas Tree Aesthetic
In bodybuilding, the ‘Christmas tree’ is when the lats, erectors, and lower back muscles create a tapered, detailed appearance that resembles a Christmas tree. “The Christmas tree [pose] is just a low row,” Banks said.
If your Christmas tree isn’t great, it’s probably because of [rowing technique]. I’m pulling the handles apart, while squeezing down and back; you want to open up.”
—Erin Banks
The stretch is key during row variations. Let the arms protract forward to lengthen the muscles. Finish with partial reps in the stretched position for enhanced stimuli. (4)
Takeaways
- Technique over weight: Heavy doesn’t count with sloppy technique.
- Control the weight: Momentum reduces targeted tension and increases injury risk.
- Feel the Movement: Focus on the mind-muscle connection.
- Track workouts: Progressive data is paramount.
References
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
- Suchomel TJ, Nimphius S, Bellon CR, Stone MH. The Importance of Muscular Strength: Training Considerations. Sports Med. 2018 Apr;48(4):765-785. doi: 10.1007/s40279-018-0862-z. PMID: 29372481.
- Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
Featured image: @e_bankssss on Instagram
