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04-20-2012, 12:01 PM #1
Holding most people back on BACK growth
I think the main reason most people have such shitty back development can be found in every gym on a daily basis. People are using way too much weight on nearly every back exercise.
Lat Pull Downs - where are the pull ups people? Ditch the pull downs for pull ups OR if you insist on doing pulldowns stop rocking back and forth using momentum. I see guys using the stack (or close to it) that weigh 195lb soaking wet. Makes no sense.
Barbell Rows - The rare occasion you even see guys do them in the gym, you end up watching some sort of hamstring, RDL, row combination. How many more muscles can you incorporate in the lift for Christ sake!? Drop the weight in HALF and actually feel a contraction before you try to lift 3 or 4 plates a side.
04-20-2012, 12:43 PM #2
its not jusst back, but thsi mens health no lockout and no touching the chest training by guys weighing in at a buck'sixty five handling poundages their buddies have to pull off their chest... and the call them negatives. add in the 1/4 squat drones and the 5x a week bicep guys and you have one giant douchebag factory!
as an example, at my gym last night... I stopped my training for a moment and counted who was training what on a thursday:
2 shoulders (including me)
18 arms (13 biceps)
it will only worsen tonight as the college crowd will be in training arms and "getting their swole on" so they can go out to the clubs with their massive 15" guns!
04-20-2012, 12:50 PM #3
04-20-2012, 12:58 PM #4
- Join Date
- Mar 2009
- Rep Power
It's not only back. Arms, quads, chest, hams, shoulders - 3/4 trainees does wrong way, too much weight, too little tension on the specific muscle, too little time under tension. The weight is imprtant, more weight = more muscle, BUT if the weight moves in proper form. I think you have so spend good 4-5 years in the gym, to get that perfect form where you can feel the working muscle
04-20-2012, 01:44 PM #5
funny as hell, i had back yesterday and a young enthusiastic fella was too...he immediately threw himself around with a plate dangling from his waist...think they were pull ups..then went onto do some odd hybrid stiff legged lower lumbar arching 1/4 rep range movement..think they were supposed to be dl...i was doing rack pulls...after my last set of 495 for 15...he walks over and says "ill be there soon bro"....i just said sure will and finished my workout
04-20-2012, 03:05 PM #6
04-20-2012, 03:22 PM #7
Indian guy in my gym he does arms everyday.
04-20-2012, 03:40 PM #8
Campus gyms are also chock full of young hot chicks, but of course that's a bad workout environment. Do your real workouts at the real gym, then show up for some cardio on campus to get the cell #s...
04-20-2012, 03:46 PM #9
04-20-2012, 04:45 PM #10
- Join Date
- Dec 2009
- Rep Power
to be honest i think what holds a lot of bbers back is not training heavy enough. i see the same guys day in and day out doing the same weight in strict form and not getting anywhere. i'm a fan of letting go of form for some heavy ass weights.
04-20-2012, 05:07 PM #11
i go to my uni gym too haha, its all i can afford and the area is shit for gyms!
the equipment is good though and even though its full of arseholes mentioned above it is very rare that they are going to be on MY power rack so i cant really complain. You do get the odd cunt deciding to use it for curls though...
chest day i normally do first thing on a morning to avoid the benches been taken by groups of 5 skinny lads all in vests duing the odd set of chest press and talking for 20 min.
also i am seen as a freak haha i love it
04-20-2012, 05:09 PM #12
I honestly think what holds most people back is food, not exercise. They eat like a fucking bird and expect to bet big. Ain't gonna happen dude. I'm that 165lb chicken shit and I cut on 3000/+ cals a day...of course I look better than most people at the gym though lol. I have to eat a minimum of 4000cals to grow at all.
As far as back stuff, most guys just don't do it. I do really heavy rows and rack deads, and my back is good. I think its more of a mind-muscle connection deal.
04-20-2012, 05:10 PM #13
oh and as for the back growth, i try to periodise it
some days though i just love to go heavy on back its seriously my highlight of the whole week... i admit my form sometimes isnt perfect (its certanly not terreble though) but my back seems to grow from it
i suppose u just gotta find what is best for you and what your body reacts to best...
04-20-2012, 05:53 PM #14
My back sucks (as you can see from my avatar) and it only started to grow once I realized how to lift with my back and not my biceps and legs.
04-20-2012, 06:02 PM #15
- Join Date
- Mar 2012
- Rep Power
It's lack of intensity in my opinion. Hardly anyone I ever see trains any back exercise to failure or goes very far out of their comfort zone. Guaranteed if they had to they could crank out at least 5 more reps on every set.