Exercising the back muscle is one of the most difficult exercises compared to the rest of the muscle groups in your body, because you cannot see the muscle during the exercise.
Most bodybuilders believe that they are exercising the back in an optimal way, but in reality they are exercising in a completely wrong way that does not enable them to get a large and broad back. Therefore, if you are following any of these failed strategies in exercising your back muscle, you must change them immediately.
1) Ignoring injuries
Exposure to injuries during exercise is common, but the incidence of injury when doing back exercises is very high. Feeling pain when exercising the back muscle is normal for professionals in this sport, especially in the lower back. They ignore these exercises under the pretext that this pain is normal when exercising the upper back, in addition to their lack of desire to appear bad in front of the large people who are exercising in the club.
You must differentiate between injury pain and normal muscle contraction pain, as muscle pain is normal, but injury pain is serious and should not be ignored. When the pain increases or does not go away, stop exercising in the gym for a while so as not to expose yourself to chronic disc disease or even surgery, God forbid.
2) The complexity of the methods of performing exercises
Trying new methods and exercises in performing back exercises to target the squat muscle is a good thing, but there is a difference between trying a new exercise and wasting your effort and time. If, for example, you perform a bent double dumbbell exercise
Correctly, you will feel clear contractions in your squat muscle, and if you do not perform the pullups using appropriate momentum, there will be little effect on your back. If you do not feel completely exhausted after finishing a back exercise session, you should learn how to exercise in a way that targets each part of your back individually.
Since you cannot see your back muscles while exercising them, you must know how to perform the exercises in the correct way by feeling the muscle. Focus on the basic back exercises and master them before starting to practice advanced exercises.
3) Neglecting PULL-OVERS exercises
It is considered one of the ancient classic exercises that has a great impact and is difficult to master quickly. In addition, heavy weights cannot be used in it due to the difficulty of lifting the weight in this position. If you want to get big, wide muscles, include this exercise in your routine.
Many champions in the game prefer to perform this exercise, including six-time Mr. Olympia title winner Dorian Yates and the well-known champion Arnold Schwarzenegger. Yates advises not to neglect the Pull-Overs exercise, especially if the gym in which you are exercising has a machine dedicated to this exercise.
4) Not completing a sufficient number of repetitions
Back exercises make you feel great after performing them, but your excessive enthusiasm by using a very heavy weight to perform a specific exercise may be useless. For example, you lift a very heavy dumbbell to perform only two repetitions of the dumbbell pull-up exercise.
Your muscle mass increases when you perform high repetitions using heavy weights. It is fun to try a heavy weight that you have never lifted before and practice with it for one or two repetitions, but if you want to achieve significant muscle growth, the number of repetitions in any back exercise must be no less than six repetitions.
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