Why Your Back Won’t Grow: Common Mistakes and How to Fix Them
Not getting the back gains you've hoped? The reason (and solution) might be in here...
Building a strong, muscular back is a goal for many lifters, however, it's often the hardest group of muscles to develop. It can be frustrating and disheartening when your back gains aren't coming as you'd hoped, but the good news is that there are several common reasons why this happens, and each has a solution.
In this article, we’ll explore these reasons and provide actionable tips to help you break through your plateau and start seeing the gains you’ve been working for.
Sacrificing Full Range of Motion For Heavier Weights
Many lifters want to lift heavier to maximize gains, however, that can come at the cost of one's range of motion. Failing to use a full range of motion during back exercises limits muscle growth. For example, during pull-ups or rows, not extending fully at the bottom or not squeezing at the top can reduce the effectiveness of the exercise.
How To Fix It
Make a conscious effort to use a full range of motion in every rep. When performing pull-ups, ensure you lower your body until your arms are fully extended and pull up until your chin is above the bar. Similarly, in rowing movements, allow your arms to extend fully at the bottom and squeeze your shoulder blades together at the top. If the weight is too heavy and limiting your range of motion, decrease the weight by 5 pounds, and focus on pulling through more reps with a full range of motion.
Ignoring the Importance of Stabilizer Muscles
Your back relies on stabilizer muscles, such as the core and shoulder muscles, to perform exercises effectively. Weak stabilizers can limit your ability to lift heavy weights and maintain proper form, hindering muscle growth.
How To Fix It
Strengthen your stabilizer muscles with exercises like planks, bird-dogs, and shoulder stability drills. A strong core and stable shoulders will enhance your ability to perform back exercises with better form and more weight, leading to better muscle growth.
Not Using Lifting Straps
When it comes to heavy back exercises like deadlifts, rows, and pull-ups, your grip strength can often be a limiting factor. If your grip gives out before your back muscles are fully fatigued, you’re not maximizing your potential for muscle growth.
How To Fix It
Incorporate lifting straps into your back workouts. Lifting straps can help you maintain a firm grip on the bar, allowing you to lift heavier weights and focus on working your back muscles to their full potential. While it's important to build grip strength, using straps strategically can help you push past your grip limitations and stimulate more growth in your back.
Poor Mind-Muscle Connection
One of the most overlooked aspects of back training is the mind-muscle connection. Unlike more visible muscles like the biceps or chest, the back muscles can be harder to "feel" during exercises. This lack of connection can result in poor activation of the targeted muscles.
How To Fix It
Focus on form and visualization. Before each set, take a moment to visualize your back muscles contracting. Start with lighter weights to ensure you’re fully engaging the muscle and gradually increase the load. Incorporating exercises like single-arm rows or cable pull-downs can also help you better connect with your back muscles.
Not Enough Volume and Intensity
Back muscles, like any other muscle group, need sufficient volume and intensity to grow. If you’re not doing enough sets or reps, or if you’re not progressively increasing the weight, your back muscles won’t have the stimulus they need to grow.
How To Fix It
Increase the volume and intensity of your back workouts. Incorporate more sets and reps, and ensure you’re lifting heavy enough to challenge your muscles. Progressive overload is key to muscle growth, so regularly increase the weight or reps to keep your muscles working hard. Just don't sacrifice your range of motion for heavier weights!
Only Training Lats
Many people focus heavily on lat exercises, such as pull-ups and lat pull-downs, because the lats are often seen as the key muscle for a wide, V-shaped back. However, focusing exclusively on the lats can lead to imbalances and neglect other important muscles in the back, such as the traps, rhomboids, and lower back.
How To Fix It
Balance your back training by incorporating exercises that target all the muscles in your back. While exercises like pull-ups and lat pull-downs are essential for lat development, include movements like bent-over rows, face pulls, shrugs, and deadlifts to work the traps, rhomboids, and lower back. A well-rounded back workout will not only enhance your overall back size but also improve your posture and reduce the risk of injury.
Training Biceps Before Back
Many lifters make the mistake of training their biceps before their back in a workout session. Since many back exercises also engage the biceps, training your biceps first can lead to pre-fatigue, reducing the effectiveness of your back workout. This means your biceps might give out before your back muscles are fully worked, limiting the potential for back growth.
How To Fix It
Prioritize your back exercises before moving on to biceps. This ensures that your back muscles are fully engaged and fatigued during your workout, allowing for optimal growth. After your back workout, you can then target your biceps with isolation exercises. This order of training helps you maximize the effectiveness of your back exercises and leads to better overall muscle development.
FAQ
1. How often should I train my back for optimal growth?
For optimal back growth, aim to train your back 2-3 times per week. This frequency allows for adequate stimulation of the muscles while giving them enough time to recover between sessions. Ensure that you vary your exercises and focus on different areas of the back during each session to avoid overworking specific muscles and to promote balanced growth.
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2. How long does it take to develop back muscles?
The time it takes to develop noticeable back muscles varies depending on factors like your training intensity and consistency. Generally, with consistent effort and a well-structured training program, you can start seeing noticeable improvements in your back muscles within 8-12 weeks. However, achieving significant muscle growth may take several months to a year of dedicated training.
3. What should I eat to support back muscle growth?
To support back muscle growth, focus on a diet rich in protein, complex carbohydrates, and healthy fats. Protein is essential for muscle repair and growth, so aim for 1.6 to 2.2 grams of protein per kilogram of body weight. Complex carbs provide the energy needed for intense workouts, while healthy fats support overall health and hormone production. Additionally, ensure you’re consuming enough calories to create a caloric surplus, which is necessary for muscle growth.