Back plateau

u_e_s_i

u_e_s_i

Well-known member
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
 
u_e_s_i said:
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
Click to expand...

Are you training for strength or muscle gain/physique?

I always start with diet when I’ve 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. Don’t get stuck in the same routine.
 
R1balla said:
Are you training for strength or muscle gain/physique?

I always start with diet when I’ve 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. Don’t get stuck in the same routine.
Click to expand...

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
 
u_e_s_i said:
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
Click to expand...

I’ve found it pretty hard to maintain strength gains while in a deficit of calories.

Anytime I’m in a deficit I do things similar to 5x5.
 
R1balla said:
I’ve found it pretty hard to maintain strength gains while in a deficit of calories.

Anytime I’m in a deficit I do things similar to 5x5.
Click to expand...

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
 
u_e_s_i said:
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
Click to expand...

Have you tried heavy deadlifts?
 
R1balla said:
Have you tried heavy deadlifts?
Click to expand...

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
 
u_e_s_i said:
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
Click to expand...

Heavy is relative. What’s 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 it’s 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 it’s only by 5 pounds.

Side note, I’ve 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.
 
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.
 
Your staple exercises are mainly pull-focused so why not include some rows? Barbell, t-bar, dumbbell, even machine or cable.
 
You must log in or register to reply here.
Back
Top