02/05/2023
Some tips that allow me to build my back naturally in my 30s
1. Focus on Exercise Technique
Many of the best back exercises come with the temptation to use the momentum generated by the hips or core to allow you to lift heavier weights from point A to point B.
I resist this temptation.
I stay locked in, maintaining the integrity of the movement and exerting effort within those confines.
2. Train to Failure
Once you've mastered the proper technique, and as long as it's safe to do so, you want to take your back muscles to, or very close to failure.
This means lifting with good form until you can't do another full rep with good form.
You'll know you're on the right track if you're making ugly faces and the speed at which you can lift the weight has slowed down dramatically. My ear buds often pop out here, but maybe that's just me.
Muscle is expensive for the body to build and carry around. Your body will only do it if you send a clear stimulus that it's essential to do so.
3. Use Progressive Overload
You 100% need a program that is suitable for you and your level. That's just the bare minimum.
Once you have that, you want to get measurably 'better,' and as often as possible.
Track your progress by keeping a record of the weights, reps, and sets you do in each session.
4. A coach can give you a template for this, or there are apps like Hevy and Stronglifts you can use.
Aim to beat your previous session's results by doing better form, or one more rep or, if you did all the reps and sets with good form, by increasing the weight you're lifting by 2.5kg - 5kg.
If you can't increase the weight, try lifting with one hand behind your back. Just kidding, don't do that.
4. Focus on Compound Movements
Prioritize compound exercises like pull-ups, pull-downs, and rows. Put them first in your sessions. Get fired up for them. These are good heavy movements that will send a training stimulus and mechanical tension (the primary driver of muscle growth) throughout much of the back musculature.
Think of them as the backbone of your back training. Pun intended.
5. Use Lifting Straps
Using lifting straps can help you avoid forearm and hand fatigue and allow you to focus on your back muscles.
This will enable you to take your muscles to failure without being limited by grip strength.
Not having to worry about your grip will open up mental focus on executing the movement well and with intensity.
6. Calorie Surplus
If you want to build much more muscle, you'll need to be in a calorie surplus for a relatively long time.
A good way of doing this while controlling for fat gain is to alternate between 16-24 week gaining phases and 2-6 week fat loss phases.
Remember, gaining muscle takes time. So be patient, and don't expect to see results overnight.