Back plateau

  1. Back plateau


    From March till October last year I was ill and for most of it injured. During that time I lost a fair bit of muscle. Since then I've recovered almost all of the muscle lost from my back, however I've hit a plateau. I've been alternating between 8-15 rep workouts and 3-8 rep workouts but I'm struggling to progress.
    My staple exercises are; close/wide grip pull downs (3RM 118kg), wide-grip machine pull-ups (3RM 89kg), deadlifts (3RM 130kg) (its lagging I know, only started doing them three months ago).
    I've rarely been doing any back exercises where the weight's below you which may explain the plateau.

    Could anyone offer any thoughts?

    Going forwards I'm considering making standing t-bar rows and single arm dumbbell rows staples


  2. Quote Originally Posted by u_e_s_i View Post
    From March till October last year I was ill and for most of it injured. During that time I lost a fair bit of muscle. Since then I've recovered almost all of the muscle lost from my back, however I've hit a plateau. I've been alternating between 8-15 rep workouts and 3-8 rep workouts but I'm struggling to progress.
    My staple exercises are; close/wide grip pull downs (3RM 118kg), wide-grip machine pull-ups (3RM 89kg), deadlifts (3RM 130kg) (its lagging I know, only started doing them three months ago).
    I've rarely been doing any back exercises where the weight's below you which may explain the plateau.

    Could anyone offer any thoughts?

    Going forwards I'm considering making standing t-bar rows and single arm dumbbell rows staples
    Are you training for strength or muscle gain/physique?

    I always start with diet when Iíve hit a plateau. Increase cals slowly and strength should also slowly climb.

    As far as training goes, you need to change it up. Try different exercises, different rep ranges or an entirely different routine. Change the days of the week you train your back. Supersets, drop sets are great also. Donít get stuck in the same routine.
    Performax Labs Product Specialist

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  3. Quote Originally Posted by R1balla View Post
    Are you training for strength or muscle gain/physique?

    I always start with diet when Iíve hit a plateau. Increase cals slowly and strength should also slowly climb.

    As far as training goes, you need to change it up. Try different exercises, different rep ranges or an entirely different routine. Change the days of the week you train your back. Supersets, drop sets are great also. Donít get stuck in the same routine.
    I'm training for strength predominantly and am currently recomping. These past two months I've been gaining strength at a good rate on all lifts except those for my back. I'm eating at a 500 calorie deficit 5 days a week with two days at maintenance or maintenance+250 calories
    Already doing super sets, I'll give drop sets a try and look up a few other workout techniques to incorporate and add some exercises

  4. Quote Originally Posted by u_e_s_i View Post
    I'm training for strength predominantly and am currently recomping. These past two months I've been gaining strength at a good rate on all lifts except those for my back. I'm eating at a 500 calorie deficit 5 days a week with two days at maintenance or maintenance+250 calories
    Already doing super sets, I'll give drop sets a try and look up a few other workout techniques to incorporate and add some exercises
    Iíve found it pretty hard to maintain strength gains while in a deficit of calories.

    Anytime Iím in a deficit I do things similar to 5x5.
    Performax Labs Product Specialist

  5. Back plateau


    Quote Originally Posted by R1balla View Post
    Iíve found it pretty hard to maintain strength gains while in a deficit of calories.

    Anytime Iím in a deficit I do things similar to 5x5.
    Thanks I'll try that too.
    The strange thing is that I've been making consistent strength gains on everything else. I'll keep trying new things tho back might just be my natural weak spot
    My game plan atm is to recomp to be below 10%bf by April (on 10.5-12.5% rn) and to lean bulk till June and then aim spend early summer recomping again. Hopefully I'll make solid strength gains when I'm back in a regular surplus
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  6. Quote Originally Posted by u_e_s_i View Post
    Thanks I'll try that too.
    The strange thing is that I've been making consistent strength gains on everything else. I'll keep trying new things tho back might just be my natural weak spot
    My game plan atm is to recomp to be below 10%bf by April (on 10.5-12.5% rn) and to lean bulk till June and then aim spend early summer recomping again. Hopefully I'll make solid strength gains when I'm back in a regular surplus
    Have you tried heavy deadlifts?
    Performax Labs Product Specialist


  7. Quote Originally Posted by R1balla View Post
    Have you tried heavy deadlifts?
    I'm 2.5yrs into training this time round and only started doing deadlifts last October (only recently got a coach). Atm I can deadlift 120kg for 5 reps. Not sure if that counts as 'heavy'. Lower back is definitely an area where I'm playing catchup

  8. Quote Originally Posted by u_e_s_i View Post
    I'm 2.5yrs into training this time round and only started doing deadlifts last October (only recently got a coach). Atm I can deadlift 120kg for 5 reps. Not sure if that counts as 'heavy'. Lower back is definitely an area where I'm playing catchup
    Heavy is relative. Whatís heavy to you may be light or too heavy for someone else. If that weight works for you for 5 reps then awesome.

    I also suggest logging your workouts. Whether itís on this forum or in a personal notebook/cell phone. This will let you know what you did last time so you can at least try to increase the weight. Even if itís only by 5 pounds.

    Side note, Iíve found that pull ups are one of the best back workouts (for me). I alternate between wide grip and close grip. Good bicep pump for close grip as well.
    Performax Labs Product Specialist


  9. I second the pull-ups. I made major progress in my back over the past year by hammering out pull-ups, 2-3 times per week along with an emphasis on deads on leg day and rack pulls on back day to offset the strain on my hams.

  10. Add unilateral seated rows (hammerstrength nachine)! These really helped me strwngthen my back!
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