- 02-05-2018, 01:16 PM
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
- 02-06-2018, 11:50 AM
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.
02-06-2018, 01:28 PM
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
02-08-2018, 08:34 PM
02-09-2018, 08:36 AM
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
02-12-2018, 10:31 PM
02-13-2018, 06:06 AM
02-14-2018, 03:30 AM
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.
02-16-2018, 09:58 PM
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.
02-17-2018, 01:06 AM
04-17-2018, 12:16 PM
Your staple exercises are mainly pull-focused so why not include some rows? Barbell, t-bar, dumbbell, even machine or cable.
Similar Forum Threads
- By hamper19 in forum General ChatReplies: 7Last Post: 09-07-2014, 04:36 AM
- By The Answer in forum Training ForumReplies: 5Last Post: 01-28-2003, 08:10 PM
- By txwakeskater in forum SupplementsReplies: 10Last Post: 01-08-2003, 09:48 PM
- By bigpetefox in forum General ChatReplies: 16Last Post: 12-27-2002, 04:22 PM
- By raybravo in forum AnabolicsReplies: 11Last Post: 11-22-2002, 03:09 AM