Sarah

Its been 2 months I have made some solid gains, gained some good clean pounds, but one thing I need help on is that back is the weakest part. My arms, chest, legs, buttocks, calves, have all grown nicely, but my back is lagging.

I do alot of rows, lat pulldowns, barbell rows and deadlifts but they not responding, is it because my back may be the last part to grow and will take some time for it?

wala

You don't have a LAST part to grow. A muscle grows as it is worked and repaired.

People CAN have parts that lag and are hard to bring up. IMO, my shoulder are my worst grower - its taken my a couple of years to actually find a good program to make them grow.

There could be many reasons as to why your back isnt responding as well as the rest of your body.

Best thing could be to have some experienced watch you train your back - they can advise you on form and whether the weight is too light or heavy for you.

Generally, the ultimate back movement is deadlift - so you should base your back workout around deadlifts - which if done correctly, should be taking it out of you!!

I think to see best growth, do compount back exercises for now, just stick to 3 basic movements. Probably deadlifts, bent over barbell rows and dumbell rows.

good luck

Sarah

Ok will do, TY.

1quick1

Sounds like you're doing the correct exercises but maybe try switching up rep ranges, resting time between sets, supersets, etc.

Sarah

Maybe your right, I do all the back excercises I can and hit them hard, but my sets are kinda low the rest I do alot more. Yeah I am gonna follow up on this Quicks, thank you. So I see what builds on my tiny back in a few weeks.

PWGriffin

nothing can be built in a few weeks.

What makes you think your back is lagging? It's really hard to even see your back. Are you not getting any stronger?

A deadlift is a lower body pull, there is tension throughout the back, but the contraction is isometric. Big pulling movements are going to be the most effective at building up the back musculature.


Be sure to vary your grips in pulling movements to shift emphasis. You have a pronated, or overhand, grip (works lats and scapular retractors)...a supinated, or underhand, grip (works lats with added stress on the biceps)...and a neutral grip, where your palms face ur sides. (this is your forearms strongest position.)

Also be sure that in your program you are pushing and pulling evenly throughout the week.

Now go do some pullups.

daman1985

First of, big congrats on the gains you have made! It sounds like you have got everything going well and pretty even!
But just wondering, how do you get your muscle to grow? I am doing everything possible, and for the past 2 months I been working out at home with my own proper program, I still haven't had any gains what so ever, still same weight, and same size, not a single change. How come other people can do this so easily, but I am struggling? I have even doubled what I eat in the past 3 weeks, just to see if I was eating enough, but the only thing I have found is I feel over-full and not so good. Is muscle supposed to be this hard to build I mean seriously?? People tell me that it is harder to lose fat than gain muscle, but I lost fat, and I can say that for me gaining muscle has been such a long draining and unsuccessful experience. I seriously wanna know what the deal is.

Abyss

Go read my article in the ''Articles Section'' READ all of it and you will know what to do.

Don't forget to Squat, Deadlift, Bench press, Rows, Pullups, Dips and etc. Focus on compound movements. Stick to a solid routine rep range around 6-8 or maybe even 10 on some excercises. Lift heavy and hard (only the weight you can handle) Sleep alot around 8-10 hours a night. Gains shall come. You need alot of researching. Its all patience aswell, remember that!

Sorry for going off topic BTW.

katt

I'd say pull-ups & deadlifts

IceDragon

Deadlifts, bent-over rows and T-Bar rows all seem to help my back. I know I'm still relatively new to this, but I also find that high reps helped too (usually about 12-15).

Obviously it might not work for you, so just stick with some of the exercises suggested in this thread and alter your rep range and weight. Every time you alter the rep range, give it a few weeks at least and see how you go.

If it works, build on it. If not, change it. Tweaking is a good thing.

wala

I used to love Tbars.. but everytime i di them, it aggravates my lower back and causes discomfort! So haven't done them for well over a year :unsure:

But my back still doin fine