lets say you work out a bodpart...ex back

[water43]

if you worked your back with as much volume as you can think but you feel like you just didn't hit it hard enough ,should you hit it harder the next ime around or hit it again the next day ? I know you only need to exercise a muscle group once a week , but these days draggin my old tired ace in there is a challenge alone !

 

[liftsiron]

Take a break then hit it harder next time. I often hit a body part more than once a week.

 

[water43]

sounds good ,thanks

 

[myosaurus]

I'd say you didn't connect your mind enough and made other muscle or momentum do the work and not your back. if you hit it precisely and hit it hard, you wouldn't need much volume.
simply put, if you aren't feeling that cramping knotted feeling on each rep on the peak contraction, chances are, you didn't hit it right.

 

[Darkness]

^^^ what he said.

If it doesn't feel trained then it isnt trained.

If you pound the hell out of your lats and lats aren't tired, some other combo of muscle groups are doing the work. There are some other things you can do in addition to what myo said. Like try slowing it way down on the reps. Also hit a two second hold on the contraction. It's hard for your body to cheat when you're doing stuff like that.

Most people training back I watch phuck it up with fast reps, swaying, and other momentum generating motions.

 

[Friggemall]

What myo & darkness said combined. Good stuff.

 

[Dawgpound_Hank]

Back more than any other bdpt requires a special kind of mind-muscle connection. If not, your biceps will be getting a great workout, but not your back. I remember reading in a mag long ago as a teen, that when doing any type of chin, pull down or row, to think of your hands & arms merely as "hooks", and you pull those hooks with your lat muscles. It takes a little practice to get down pat, but when you do, you will know it, as your lats will pump quick & you will start growing.

Here's another little trick that can help. Start your back workout with pullovers. Nautilus pullover machine is best, but not many gyms have them these days. So if you don't have access to one, then do db pullovers instead. Do them with your body laying across the bench - as in perpendicular, not parallel. Do a warm up set or 2, then 2 bust ass sets to failure - 10-12 reps each set. What pullovers do is something no chin, pull down or row can - it doesn't use any biceps at all. So you are pre-exhausting your lats, so you should feel it more in the lats when you move on to your following lat exercises.

With the solid advice given from Myo & Dark, I think if you combine all these techniques, you will start to see results. Also remember what Myo said about volume - intensity trumps volume all day long. If you truly bust ass on every rep & set, you will NOT be able to perform much volume bcoz you will be spent. Good luck.

 

[Dawgpound_Hank]

Btw I just noticed you used back as an example. So if you are talking about in general, remember this - and I base this on your own words - you can not associate more volume as equaling harder. They are actually opposite of each other. The harder you work, the less volume you can do - period. It sounds like you need to work harder if you want better results.

 

[water43]

thanks all myo,dark , especialy dawg I,m gonna preexaust with dmbl pllovrs on my bench. I forgot about pullovers I used to do those . I,m still tryin more and more intensity each time I work out.

 

[BrutalHoney]

My rule is simple- if I come back stronger I did it right. Maybe increase volume if I really think I can. But if I start losing reps, or worse, not hitting my main lifts of the day, gotta back off the accessory stuff.