What to Do When Your Back Is Not Developing - Tips!

Improperly performed exercises are one of the main problems that can be encountered in the gym, even with relatively normal exercise. Of course, if the worker does the exercise poorly, it doesn't activate the muscle group that's really needed. So this exercise won't produce any results. When I talk about the correct technique, I'm not just talking about whether it's done correctly. Even with a fairly normal exercise, this exercise can't fully engage the target muscles. Exercises that make the back muscles work are based on pulling and pushing movements. Therefore, it is necessary to pull weight towards oneself in order to activate the widest back muscle or the square muscle. However, most beginners incorrectly activate their muscles, and e.g. during pulling the horizontal pull bar towards the stomach, they perform the movement not with the widest back muscle, but with the biceps. In this way, the hand muscles take on a significant load, and not the back. Therefore, while training, it is necessary to focus on the work of the target muscles. Without precise technique in performing exercises, all efforts are in vain. Of course, the trainee will grow at the beginning, something will become visible, but sooner or later incorrect technique will lead to stagnation or, what is worse, to injuries. Therefore, it is most important to focus first on learning the correct execution of exercises.

Let's consider the process of muscle growth. It's quite simple and straightforward. Muscles develop through microdamage in the muscle tissue that occurs as a result of its loading. After training, the body takes in all the necessary nutrients (protein, fat, and carbohydrates) to repair the damaged tissue. During the regeneration phase, the muscle fibers densify and there is an increase in muscle mass, which leads to the athlete becoming larger. This process is an adaptation of the body to a higher load. However, if the athlete does not increase the load, the muscle fibers will eventually adapt to the load and there will be no more microdamage, resulting in a stagnation of muscle growth. It is recommended to keep a training log and document the exercises and the weight used. This makes it easier to monitor progress and determine if it is necessary to increase the intensity. In addition to increasing the weight, the number of repetitions or sets can also be increased.

We have already delved into the topic of performing exercises incorrectly. Neuro-muscular connections are directly related to this. Why? Well, if a person has the perfect technique, the brain has a much simpler task, making it easier to achieve contractions of the right muscle group, which means that there is nothing interfering with the neuro-muscular connections. The conclusion is clear, the better the technique, the easier it will be to develop muscle sense and neuro-muscular connections. And the better these connections are, the faster muscle growth will occur.

Many people simply forget that the back is composed of many muscles that are not divided into deep and superficial muscles, but there are those that are responsible for the back structure, and those that are located just below them. For instance, the back tooth muscle is situated beneath the widest muscle of the spine. Forgetting this, the exercisers focus their attention not on all the muscle groups, but on one muscle, which ultimately leads to inadequate training of the back muscles and they lose volume. The best example is the exercise such as the deadlift. Yes, it is one of the few exercises that engage almost all the muscles of the body. But is it enough to only perform it within the framework of back training? Of course not. It is important to remember that in the deadlift, the majority of the load goes to the back extensors. Therefore, if we perform only this exercise for the back muscles, we do not stimulate the other muscles in this body part enough for growth. It is necessary to properly distribute the load and follow the correct sequence of exercises. Very often, the exercisers perform the deadlift at the beginning, but in fact, it should be done at the end. It is a difficult exercise, and if it is done at the beginning, it significantly complicates the proper execution of other exercises. Consequently, the rest of the back muscles do not receive an adequate stimulus for hypertrophy. A better approach would be to perform the deadlift after 3-4 back exercises, that is, simply at the very end of the training. Focus on the beginning on the straightening, because this exercise builds the back muscles in width.