To overcome a back plateau, try switching angles... - Deepstash

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  1. To overcome a back plateau, try switching angles and arm paths to those you neglect the most.
  2. Weighted pull-ups are the upper body squat. A neutral grip or rings will give you the greatest return for the lowest investment.
  3. Upper traps might look badass, but don't forget about your lower traps .
  4. If you have trouble feeling your lats working, try straight-arm pulldowns or pullovers BEFORE your "big" back lifts. Here's Christian Thibaudeau coaching it:
  5. There are better options than band-assisted pull-ups for improving the "real" thing. Eccentric variations.

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If you can't feel an exercise working the intended area or feel pain doing it, why are you still using it? For building muscle, particularly in an area where you lack awareness, internal cues that help you focus on sensation will be important.

  1. Make it a goal to hit at least 18 reps on the standard inverted row (12 reps for women). If you can't, your relative strength needs work.
  2. Pull with more volume than you push.
  3. The more you train your chest like a powerlifter, the more you should train your back like a bodybuil...

If you have a good reason for using a partial range of motion , then go for it. But most of the time, you'll want to be using a full range – your maximum available and active range of motion.

Certain exercises can enhance your awareness of the muscles working in a particular area. For your middle and upper back – the traps and rhomboids – isometrics in the peak contracted (maximally shortened) position tend to work best.

The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension.

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This article contains a basic list of beginner exercises to encourage a good strength-training foundation.

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