[mbt9000]

hey guys, ok about nearly 2 month ago i suffered a lower back injury and now its very prone to injury wen i train with weights but i love lifting heavy it makes me feel like ive acoumplished something but now even when i deadlift (good form) my lower back hurts :'( but i wanna go back to compound but i cant coz of my back (lower) so wot can i do, the routine im on atm is this bodyweight one for mass i think:

3 x 10 Weighted Push-Ups
3 x 10 Dips
3 x 10 Pull-Ups
3 x 5-10 Alt. Dumbbell Curls
1 x (T) Tabata Squats
2 x 15 Seconds Bridges




would this be ok, and would i have to go on isolation for mass now,

because ever since ive stopped compounding, ive become ripped to shreds dont get me wrong the muscle definition is remarkable best ive sin yet shoulders are wider lats bigger, etc but i think the routine im doin is alright wot u think,?


write back..

[Franco_08]

If its a lower back injury man stay away from exercises that make that lower back prone to injury. Stay away from squats, deadlifts, etc... You should still be able to do chest, arms, shoulder, and even most of back fine. If it hurts don't do it you'll just injure yourself more. I have tendonitis in both shoulders and have learned if it hurts back down a little and when I don't feel the pain any more I start heavy again. Listen to your body man. NO ONE can tell you how to train. You know your body better then anyone in this world.

Take it easy man and don't be stubborn trying to lift heavy trying to impress anyone or anything. Don't want to not be able to lift ever again do ya? Didn't think so.

Be safe man.

[mabo]

If you're keen to get squatting, you might want to look into a hip belt. Ironmind make good equipment, but there's probably cheaper places if money is an issue. Super Squats Hip Belt™-Ironmind Enterprises

I know a few guys who've had lower back problems that swear by them. It takes the pressure off your back and still gives you a good leg workout.

You can use it for squatting, sled dragging, or adding weight for chins and dips.

Gotta be more fun than tabata squats at least, I don't think I could keep up doing them every workout.

Do you get any pain doing hypers or reverse hypers? Might be worth giving reverse hypers a go to strengthen your lower back.

[mbt9000]

cheers, u see, i work out at home, my bedroom to be precise (big bedroom) and im not allowed no were near squats or deadlifts (heavy that is) because im riskin my lower back again and i could rupture a disc, because i was a percentage frm doing that, but with the tabata squats i may include dumbbells into the oquasion but im looking for a mass workout... hold on ill copy and paste u the post i put on bodyweightculture.com, the take ages to reply just read and help a fellow out :)


atm im lookin for a workout that can help me build mass, because ive recently suffered a set back, id had a lower back injury (severe muscle strain) and i was out for 5 weeks, but i lost weight and to tell you the truth i got pretty ripped up lol, i liked it but i enjoyed lifting BIG and i wana do it again but i cant go no were near heavy deadlifts or heavy squats or any type of exercises like that because on my lower back because its really prone to injury :'( would i have to do dumbbell & bodyweight training for mass? or what can i do, im aiming to train 2 times a week, preferably mon & thur or tues & fri depending on schedule, so what can i do? because i am not big enough in my eyes yet to cut up to maximum lol, people say im built like a brick shit house and i dont need to get any bigger because id look horrible with the veins blah blah bloody blah lol would i have to go to a moderate heavy isolation workout or what?



help?

[roccodart440]

Belt up sooner and start pulling sumo.

[SuperDev]

I read an article recently about Jea Jung he's a pretty good BB who damaged his lower back but has adjusted his workout around his injury to avoid any damage. The article is in Feb's edition of Muscle Mag it might be worth a look and it might give you a few more ideas here's the link to the online preview Robert Kennedy's MuscleMag International

[mbt9000]

im kinda scared of heavy barbell compound workout lol, but ill have to think smart, i cant do bent over barbell rows, or heavy dumbbell rows, ive tried and it stresses my lower back :( so ill have to do this, and because im not a competitive BBer im not bothered if my back thickness detail isnt perfect lol, but ill incorperate more lower back strengthening exercises.. so im gunna create something like this:


Day 1: Chest, Shoulders & Triceps
3 x 05 Bench Press: 65kg
3 x 10 Chest Flyes: 10kg
3 x 05 DB Shoulder Press: 17kg
3 x 10 Side Laterals: 10kg
3 x 10 Single Arm Tricep Extensions: 10kg


Day 2: Legs, Back & Biceps
2 x (T) Tabata Squats (Ill Have To Go Hardcore With Them)
3 x 15 Calve Raises
3 x 10 Pull-Ups
3 x 15 Alt. Leg Dorsal Raises
3 x 21 Bicep Curls: 30kg

OR

Day 1 & Day 2 (Simple & Easy)
3 x 05 Bench Press (Chest, Shoulders & Triceps)
3 x 10 Pull-Ups or Chin-Ups (Back & Biceps)
2 x (T) Tabata Squats
2 x 50 Ab Exercise


Ill Try The Second Workout And When I Gain 5 Pounds Of Muscle Ill Jump To The Other Workout.

Hows It Look?

[Tall HardGainer]

ok being the fact that I had back problems I think I can help a bit. First off, get a good belt like recommended. You can do deads, just lighten the load and concentrate on doing more reps, you will notice that as time goes on you will be able to gradually increase the weight you are lifting, its a slower process but it will help build your lower lumbar muscles in order to help support your spine. Once I really got into doing deads, it hurt a bit at first and then before I knew it pain was going away, weights seemed lighter and I was adding more weight constantly, now I am up going for single's for max weight. This may or may not be the case with you in terms of progress, you might be doing higher reps for a while, but it will help your lower back. I would recommend you do sets of 10+ reps to get you going. Good luck brotha, let me know what you think

[mbt9000]

well i was a hardcore person still am, i trained deads actually it was my fav exercise, and i do them in 3 x 05 same with all compound exercises like bench press, but i was mega dissapointed i couldnt reach my goal of 100kg deadlift for 3 x 05, i was on 90kg, and i said to myself tomorrow im gunna get 100kg woohoo, then BAM! when i woke up i couldnt move i was like oh shit, so i went to doctors and he said i cant lift anything heavy because now my lower back is weakened, and i had severe muscle strain, so im working around it because sod it if im quitting working out i want muscle, lmao i want a ripped muscular physique like Jean Claude Van Damme In Kickboxer, thats what i wanna get like, but in a teenage body form :) my friends say im like jean claude van damme body in hard corps, they say im better and wider than him so that made me big headed lol, oh not to mention i can do nearly all the kicks and punches he does exept jumping spinning back kick, i can do the standing spinning back kick, (im flexible) because i watch vids, and read books on training when i can :)

every now and then my lower back tingles and is abit painful, thats why i cant do heavy squats or deads or any exercises like that, so if i cant do deads or certain exercises then ill concentrate on bench press, but my main goal is to get 90kg bench press by end of year also gain 5lbs or more of muscle too, from that second routine..

Day 1 & Day 2 (Mon & Thurs OR Tue & Fri)

3 x 05 Bench Press (Chest, Shoulders & Triceps)
3 x 10 Pull-Ups or Chin-Ups (Back & Biceps)
2 x (T) Tabata Squats (Quads & Hamstring)
2 x 50 Ab Exercise
3 x 15 Alt. Leg Dorsal Raises
3 x 2(M) Jump Rope


oh p.s ive ordered myself a jump rope from ebay also im doing alt leg dorsal raises for lower back,



oh one more thing its my bottom lower back were its at the top of the butt crack and the pain also (mostly) is on the coxic bone (flat big bone that lower spine connects to)...


sorry for the long post.

Write Back Please

[mabo]

If I were in your position I would get a hip squat belt, no question. You'll also need a loading pin, which you can either buy or make yourself.

How do other variants of pulls feel? Snatches, power cleans, high pulls, sumo deads etc.? How does squatting feel - front squats, back squats (experiment with bar placement), safety squats. Play around with different rep ranges.

The important thing is to not only find ways to train around your injury, but find exercises that you can use to rehab your lower back so that it's no longer a problem.

Get a gym membership and start looking for what works for you.

Something basic might work for now:

Day 1:

steep incline bench
Hip belt squat
chins
reverse hypers
a triceps movement*
abs

Day 2:

bench
hip belt squat
chest supported row
reverse hypers
a biceps movement*
abs

*optional. just a set or two to failure

[mbt9000]

well i think, the workout ive put up is alright, and the rehab exercise im doing is the Alt. leg dorsal raises aka supermans lol, and the reason im doing tabata squats is because my legs are big enuf and strong (i do alot of construction work at college and involves alot of leg) so im trying to get them cut up and get some muscle endurance in them, wottya think.

[mabo]

Yeah it's fine if you're just looking to keep fit, just don't expect to put on much size if any.