If you can't get your back to grow, the first thing you need to detirmine is how strong your back is. You will not see a big, weak, back. You can have big, weak arms; you can have a big, weak chest; but you can't build a big back without some decent strength foundation. Do this:
After warm-ups, perform a set of cable rows using perfect form. You should be pulling the weight all the way into your gut without jerking the weight or leaning back. Pause for a second and control the weight during the negative portion of the rep. Slow, controlled, reps. You should be able to do your bodyweight 8 times using perfect form. If you can't, you need to work on your strength.
If you failed the back strength test, do nothing for back but cable-rows for 3 months. Don't do anything for Bi's or rear delts either. Concentrate on cable-rows and challenge yourself to get a little bit stronger each week until you reach your goal (bodyweightx8 with perfect form). Do drop sets, rest-pause sets, forced negatives, high-rep sets, low-rep sets, everything. Stick with 5-8 sets. In 3 months you should be able to do your bodyweight 8 times and your back will already be getting bigger (probably your bi's too). At that point you can start doing rack-pulls, pull-ups/downs, barbell rows, curls etc.
After warm-ups, perform a set of cable rows using perfect form. You should be pulling the weight all the way into your gut without jerking the weight or leaning back. Pause for a second and control the weight during the negative portion of the rep. Slow, controlled, reps. You should be able to do your bodyweight 8 times using perfect form. If you can't, you need to work on your strength.
If you failed the back strength test, do nothing for back but cable-rows for 3 months. Don't do anything for Bi's or rear delts either. Concentrate on cable-rows and challenge yourself to get a little bit stronger each week until you reach your goal (bodyweightx8 with perfect form). Do drop sets, rest-pause sets, forced negatives, high-rep sets, low-rep sets, everything. Stick with 5-8 sets. In 3 months you should be able to do your bodyweight 8 times and your back will already be getting bigger (probably your bi's too). At that point you can start doing rack-pulls, pull-ups/downs, barbell rows, curls etc.
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