Bodybuilding

Seven Back Training Common Mistakes

Published

12 years ago

February 24, 2013

F Kyle

Building a massive back is the dream of each bodybuilder. Getting a V-shaped body mostly depends on how good are back muscles worked. It is believed that the more you work out back muscles, faster you will get its size increased. Regardless of your big efforts to pack on back muscle, there are many details that could make your all work inefficient.

Namely about these factors, we will talk in this post, trying to point out the most common error that keeps you far from that huge back you have dreamed of.

I. Performing back Exercises Using Short Amplitude

Performing back Exercises Using Short Amplitude

First of all, is about choosing the right exercise amplitude. When it comes to training back muscle, all exercises have to be done on maximum amplitude. Short amplitude exercises are not suitable for back training. Only full expansion and limited reduction of working muscles will increase muscle mass.

The general rule for building back muscle is these categories of exercises have to be performed in a smoothly way, with no jerks and jolts. The more you will follow this rule, the better results in muscle growth would be seen in just a few months of work.

If your goal is to train back muscle then avoid lifting the weights using biceps muscle instead of back muscle. During these exercises hands have to be used as a tool to pull up the weights, but all this time the muscles who work hard is back one. The main secret here is to provide maximum mobility in the shoulder part for muscle growth.

For this, when lowering the weight push your shoulders forward, rounding a little bit your back. On the way back to the initial position try to push your shoulders back as much as possible, while arching your chest forward. This technique is especially used during curls exercises.

II. Wrong Order of Exercises: Deadlift before bar lifting in the Slope

Training with too Big Weights:

There are many bodybuilders who aim to work back muscle but repeat the same mistake at every workout. It is about the exercise order. And not any kind of exercises, but namely deadlifts and bar lifting in the slope. Keep in mind that for a better work of your back muscles, deadlifts have to be performed after bar lifting in the slope, and not before it.

This is because deadlifts put a big load on the lower back. In addition, it requires huge energy, and you need for other exercises that followed it. That’s why performing bar lifting in the slope properly and with weights after deadlifts are quite difficult. So, the right order is bar lifting in the slope, after which come deadlifts. Since this can be the final exercise in your workout, it will be even very good if you give all the energy you have for it.

Must Read: How to Find the Best Deadlift Grip For You?

Once we mentioned about bar lifting in the slope, have to be pointed out a very important detail. Keeping the back parallel to the floor is a quite difficult position. More than this, waist is too overloaded during this exercise. If you find this as being true for you, then you can make a change. Namely, slope your back to an angle of about 70 degrees relative to the floor.

Such a change will make your bar lifting in the slope exercise more enjoyable and with keep you free of any injury.

III. Avoidance of Setting which Group of Back Muscles is Trained

It is very important to determine which group of back muscles you would like to train. Because if you intend to work the back area located between the shoulder blades, then you have to lift the bar to the chest, using a wide grip. If your main goal is to work bottom lat muscles than it would be enough to lift the bar to the level of the stomach, using a medium grip.

For better results at the top of the movement try to put some extra effort to contract the latissimus dorsi. Apply this for dumbbell in the slope exercises too. Putting the load on the bottom widest will give traction weights to the hip joint.

Block thrust exercises are great for building back muscles. But you can definitely improve the result you get using this machine by following a very important trick. It is about the upper block thrust with a narrow grip. Instead of pulling the bar down to the neck, do it toward the lower part of the chest.

Such an exercise will give better results than the previous form. Overhead block thrust does not develop wide back. The accent falls on middle and bottom. While upper thrust block to the chest narrow develops the width and thickness of the upper parts of the lat muscles.

Must Read: Build Back Muscle Fast: Top 4 Exercises To Do

IV. Underestimation of Pull-ups for Building Back Muscle

Pull Ups

Never underestimate the importance of pull-ups for building back muscles. This kind of exercise pushes to the side blades and thereby increase the width of the torso. This leads to muscle growth. Pull-ups put more stress than upper block thrust. However through the last one's exercises are easier to keep control of the exercises.

Must Read: Pull-Ups Exercises

V. Avoidance of Dumbbell Pullovers as Being Ineffective for Back Muscle Grow

Dumbbell pullovers do not make your muscle growth. This is true. But they greatly accented loaded toothed muscle, which, as a kind of link between the muscles of the chest and back, visually increase the width of your torso.
That’s why make them a part of your workout.

Wide/narrow bar grip: not knowing which muscle is a target in case of each one.

Bar grip plays a big role. Depending on the grip you will perform upper block thrust exercises the load falls on one or another group of the back muscle. Wide grip put the load on the inside of the back, while narrow on the outside.

If you feel that your grip strength is not enough, use a special strap. Also, using the straps put off the work of hands, while back muscles fully work.

VI. Rounding the Shoulders while Performing Shrugs

Rounding the Shoulders while Performing Shrugs

We have discussed in a particular post about the benefits of shoulder shrugs. They are great for increasing trapezius muscle size. But, just remember that all motions consist of moving shoulders straight up and down with dumbbells in hands. Do not rotate shoulders! Aside from causing your serious injuries, such a movement make your thigh works instead of the trapezius. This means that no back muscle mass increase would be registered.

VII. Bending the Back During Lifting Exercises

Bending the Back During Lifting Exercises

For all kind of lifting is very important to keep your back straight. If you bend it, your back muscles will work in a weak, unnatural mode. Moreover, this can be a source of serious injuries.

Must Read: Top 5 Mistakes That Lead to Injuries

As you see, building back muscle can be done easily and faster if you are aware of all these common mistakes. Performing back exercises in a proper way ensure you not only muscle gains but also keep you safe while training. Write them down and stick to them every time you work your back muscle.

Share on Social Media

Up Next

Preacher Bench Curls For Working Biceps

Don't Miss

Define Your Abs Muscle With Roman Chair Sit Ups

F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

Comments

Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

1 month ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

Check Out Our1 4 Weeks Quality Strength & Lean Muscles

Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

Click Here to Buy SynthaTrope By SynthaPharma

Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

With your FB Plus subscription or active FB Plus Pass, you now have access to 124 weeks of our most popular workout programs, which typically sell for $10-$30 each. Additionally, our popular 4-week Meal Plan is included. This is on top of the 38 Challenges and Programs that are already available to Plus members.

We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

Share on Social Media

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

Click here to buy 1-Test Cyp/DHB 100 by Dragon Pharma

Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Share on Social Media