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Why is the back not growing? 4 main back exercises | Mistakes
The back muscles of a man are considered the most noticeable and largest, because the strong silhouette of an athlete with a triangular back can be seen even in clothes.

The back muscles help in many strength exercises. Anatomically, the back plays an important supporting static role, thanks to which the vertebrae are kept close. All this allows you to keep the spine straight and make turns, tilts, flexions, rotations. The muscles of the back are responsible for holding the neck and back upright, also for raising the arms and shoulders. The back consists of the muscles that straighten the spine, the trapezius muscle, which allows you to raise your shoulders, arms up, and move your shoulder blades. Further, the latissimus dorsi, they create that triangular silhouette of an athlete, allows you to take your arm back, for example, when pulling up. We see more about the muscles of the back in the picture.

The reasons for stagnation in muscle growth can be completely different. The first is the response to the load. If you once trained with a partner, according to the same program, and you had approximately the same basic training as a friend, you might have noticed that the increase in muscles and strength occurs differently when volume and intensity of training. That is, it follows from here that the load is individual, and if you do not grow, either a large training volume is for you, or you do not have time to recover.

Between back workouts, if your goal is muscle mass, then select rest days from 4 to 8 days. Try to work out for 3 weeks with one interval, then reduce it by a day if you have time to recover. Or increase by a day if each workout goes with strength, and the exercises are more and more difficult. On the one hand, the faster we recover, the more often we can train, and progress faster, loading the muscles. But everyone has a different recovery process. Not enough sleep - minus recovery, not enough protein - minus recovery. We did a similar workout before recovering from the previous one - also a minus for recovery. Violation of several such rules regularly leads to the accumulation of fatigue, muscle breakdown, weakening of the immune system, as a result - a rollback in progress.

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In this video
00:00 Anatomy of the back muscles and its main functions
1:23 Why the back muscles do not grow - about the amount of load and recovery
4:37 4 exercises for growing back muscles - pull-ups golden base for the back
5:47 Bent over dumbbell rows or front hanging pull-ups
7:20 Extensions, boats, hyperextensions for the back
8:27 Hanging on the horizontal bar with bent arms
9:17 How to practice using your back in your workouts

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Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to push up more. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
I have been sharing my bodyweight training experience since 2011. I show mistakes - as soon as possible to achieve results.
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