+ 3 Warmup before heavy weights, lower back pain and how do you get rid of it?
I was wondering, how do you guys warmup before heavy squats or deadlifts? As I'm aging, my joints and lower back pain is getting worse, which sometimes hold me back from training as heavy as I want. My main concern in last two years is my bad knee (3x surgery) and a lower back pain that comes back after every heavy session of legs, no matter what I do and it lasts up to several weeks. I tried dynamic warmups, static stretches before & after as well as hundereds of hours with my chiropractor, nothing seems to really help long-term.
I usualy don't feel pain during my training session, after I warmup with some jumping, boxing and few really light sets before going heavier, but it all comes after training, when body calms down.
I didn't pay much attention to warmups, when I was younger, I didn't feel the urge to do so, maybe that's the cause?
Did anyone here actually got rid off lower back / knee pain permanently? How did you achieved that?
Or should I just accept the fact that I'm fucking slowly dying and these are the symptoms....?
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Why do you think it was placed there
yeah I thought exactly the same, like wtf, this is deviant. At the same time, it would be enough to turn the machine's ass against the wall, but no, lets let everyone see!
Do you have an Ab coaster in your gym? For some reason, it seems to loosen up my lower back muscles, and has eliminated a nuisance pain from an injury that wouldn’t go away. I only due 3 sets of twenty during every workout, and my lower back has never felt better. Hope you have one in your gym so you can try it and see if it helps you too. Good luck!
Don't have that, but I do static hangs and work abs and core with my legs hang on the top of a ladders, which really feels good to my lower back. Its probably similar prinicple stretching them.
Got one but never used it. Not really sure why though. Probably cause it is tucked back in a dark corner of the gym.
I hate working abs, but this thing really works for me, and also keeps my upper body pumped. You should try it. I bet you like it
Same in my gym. I’ve hung my hoodie over it, does that count as “using”?……
Lol
Had the same problem my hamstring muscles where "to short" 20 min warm ups and hamstring streching did it for me also some magnesium never hurts
Probably these stretches had more impact that the Magnesium. I mean magnesium is great, but doesn't do wonders.
Magnesium gives me the Squits within 10 minutes of taking it Lol
Doesn't do wonders but it does relax the body to a certain degree.
TricepatopsMagnesium one of the most important minerals to have for the body to work properly. I love the kind that fizzes. One brand name is called CALM and there are others also but I take it every night and it works great. Taking to much can cause a laxative affect like press said.
Yep very important for bodily functions and yeah it can have a laxative affect especially magnesium citrate or oxide. I've seen that CALM magnesium before.. might give it a try.
As tough as you are and you're complaining about hamstrings. Noo wayy!
And yeah magnesium does wonders for relaxation overall.
Lifted-presence92Taurine
I do plenty every day mate, doesn't help with this though.
Do you stretch and work on your lower back, hip flexor and ab muscles? Working them light to moderate over time and building these muscles will help a lot when it comes to lower back pain. I have zero lower back issues as these are muscles I regularly work on. I also don't to squats anymore. Deadlifts I rarely do as well. Just not worth the possible injury as I get older. I have a job to do and can't afford to be crippled lol.
I neglected them my whole life, started to focus on them last years, when symptoms began to appear. Too late I suppose, but working them out might still help relieve the impacts to a minimum.
Nah not too late as long as you don't have any injuries. I train a guy in his 50s. Always had back issues for the last 20 years. Over the last year slowly working him and teaching him how to stretch. He is about fully recovered from the pain he was getting. A lot of lighter weights. Getting a full stretch. Loosen up the muscles, ligaments...He has better posture, even walks better. It can be done, just take it easy, don't lift heavy and start light.
Fully agree!! +1
That's something nice to hear, possitive motivation, thank you!
This whole thing is about longevity and I can't emphasize that enough to younger or inexperienced guys who are just ready to run that 100 meter sprint. Longevity and health.
I was once that guy that wanted to go hard. Until I had a coworker basically do a Ronnie Coleman where the guy has bad hips and back from lifting heavy for years. This was about 7 years ago I decided to not lift so heavy anymore. Like bruh I ain't trying to be crippled. I wanna be that 80 year old lookin jacked and moves like I'm 30 lol.
Yeah I understand. You're right. Folks talk about Ronnie Coleman being messed up because he lifted heavy and I agree that contributed but his 2 siblings and mom or dad also had hip surgery. However in Ronnie's case heavy weights just accelerated everything.
With the technology and advancements of today's medicine. You can mitigate and even prevent a lot. Even genetic problems that may occur. Prevention is the best medicine I say. No reason to go hard just being a regular person, unless that's what you really want.
Man Ronnie is just a stubborn dude period. He is 1000% a hard worker just look at what he did while he was on crutches and could barely walk! The dude was at the gym 5am in the morning every morning. The shit was beyond rediculous. You'd think he would chill after all those damn surgeries ya know? Its respect but some folks I can't understand
Sorry to hear this but unfortunately we all are going through this or will eventually if we trained heavy in the past for a good amount of time, everything has a price and that's the price we pay. I've had my fair share of injuries with the worse being an rotator cuff injury from bench pressing heavy ass weight when not properly warmed up. Besides that I've been fortunate but as far as lower back, I can relate. I have an old injury from sports as a youngster and it resulted in 1 vertebra in my lower back to protrude and cartilage is becoming thinner. Every now and then it hurts but I don't do any deadlifts. We just gotta be smart and know that no one is the exception to the rule. Getting blood in area and stretching is something I've gotten better with and it helps alot. Also an Ice pack to any area helps alot. I'll leave it at this, if you don't compete as a powerlifter then there's no need to lift heavy period, gains can still be made using lighter weights. Heavy weights, improper technique or insufficient warmup time is the enemy and will get us every time.
100% agreed bro +1
Yessir
Can't cheat Father Time
Nope..UNDEFEATED and UNDISPUTED WORLD CHAMP
that's right, we would end up having ugly neck hump from playing chess whole life instead... everyone is the maker of their own luck or a disaster of course.... I decided to rethink my excersise choices after a valuable discussion bellow. I'm going to try to workout with less weight, to see whether it will help me to heal these or not....
I wish you well man. Yep everything has a price.
Thanks buddy, I appreciate that.
Lower back pain is one thing I have never suffered from (yet) luckily - however I did use to be part of the 'How quick can I do this warm up and push into some heavy sets' brigade and let me tell ya after that ended up in a badly torn hamstring I've never done it again. I use to do stupid shit like start on 225 instead of 135, then miss out 495 and go straight to 585 from 405 just to save on time and energy. I have a theory that squats are worse for lower back than deadlifts because of all the weight that is directly compressing down on the spine and vertebrae through the back, where as deads don't do that.
The Pit Shark machine does wonders for the person who can’t back squat…
Lucky you.... I personally struggle more with deadlifts than squats. I believe for some people regular deadlift (sumo is for pussies, right) is really unconvinient excersise because of the length of their shins and overal leg anatomy. But on the other hand, I can't imagine not implementing either of these into my workouts. Its a vicious circle, because I'm very well avare of a fact that most of my gym injuries happened during squats or deadlifts yet still don't want to give up on them.
I had to stop all deadlifting and squats many years ago. Scoliosis and torsion in my spine prevents me from doing them unless I want to paralyze myself for life. Let's just say that I have won many trophies and overalls without doing a single squat or deadlift since then, so in my book they are not essential exercises. If you can do them without risk of injury then you should be doing them since it is the most direct way for growth of those muscles but there are ways around not doing them to get an awesome physique. You just have to work harder and most of all smarter.
That's interesting man... Would you just do legpresses, Lunges and curls as you base excersises for growth or what is your essentials then?
That sounds like a pretty simple question, but it has a very complex answer. Essentially my main exercises for legs are leg presses, leg extensions, leg curls (seated and lying) and dumbbell stiff leg deadlifts. I don't like lunges, I just don't get a good feel from them. Now with those exercises, I incorporate a lot of different training techniques/principles. Just running through 4 sets of each of those exercises with 2minute rest periods wouldn't cut it. Leg press for example you have a multitude of foot positions. HIgh, low, wide, close which will emphasize different parts of the leg. Now put a band on the press machine and you have a whole new type of tension.
Training principles really come into play. Progressive overload should always be employed no matter what you are training. I have already talked about density/volume in other posts. You can add in rest/pause training, supersets, giant sets, drop sets and all combinations of those in-between. Leg extensions are great for drop sets. Keep pulling the pin up after each set with no rest until you get to the top plate. Legs should be on fire and will be difficult to walk. Do a giant set of leg press, ham curl, leg extension, stiff deadlift with no rest in between those sets. Bang them out one right after the other. 4010 tempo. 60 sec break and do again 4 more times. Lots of variables you can change for a great workout.
This has some of the basics in it too:
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/m...
Great suggestions brother!!! +1
I'm so exaggeratedly motivated for todays workout right now that I'm probably not being able to walk tommorow haha. I'm going to enjoy this, not pushing myself into squats or deadlifts...
One last question, would you apply same principles for the calves? And do you train them on a leg days in a 5day split or rather 3-4 days later, separately?
Fortunately, I have decent calves and have not really focused on them too much. I usually do incorporate them into my leg day though. Calves are a strange beast. You either have them or you don't :lol:. If you don't you have to work really hard to not look goofy with shorts on. You need to employ the highest shock training techniqes to get calves to grow. We are always using them so they really need to be shocked with something different to get them to respond. This is the muscle we have to use all of the tools in the toolbox for to see which works best for you. I think the basics though is that if you calves are not on fire after a set then you just wasted the effort. You have to have the lactic acid burn for your calves. I would be drop setting and supersetting the hell out of them. Need to do both seated and standing since they both work different parts of the calf muscle. Calves every day of the week, sure, Arnold did.
As far as my routine. I'll do like 5 drop sets of seated calf raises. start with a weight I can get 25 reps with and then drop the weight about 20% each drop and bang out as many reps as possible with each drop for at least 3 or 4 drops. This is very painfull
Then I'll do some type of straight leg calf raise (usually leg press machine so I can just pull pin right away) with the same drop scenario as was done when seated. I usually get legs in 2x/wk (quad focus one day hamstrings the other) so I would be hitting calves with the same frequency.
Awesome, will try. My calves aren't that bad but any great either. I do train them a lot, I was just wondering whether its better to train them with legs or rather separately, with other small muscles like arms or chest...
I have zero respect for anyone who does Sumo and classes it as a deadlift, its like quoting your bench max as your shoulder press max Lol I find deads very awkward too, guys with shorter legs and longer arms are always going to excel at them. I do know where you are coming from though - starting a back workout and missing out deadlifts and just doing barbell rows feels wrong doesn't it.
speaking right from my mind man....
Those days of heavy weight are long gone for me. Best decision I ever made. Wish I would have stopped that shit 20yrs earlier though. Your body is telling you something. Do you not see the bright red flashing lights and hear the blaring sirens
I can do 8x 300kg, what am I supposed to do instead, 300x 100kg, to give the muscle reason to grow? For real, if I would be able to achieve ANY improvement using light weights, I would go for it, but everytime I decide not to go heavy, I feel like I haven't commited enough and I don't even deserve to grow. Needles to say, I hate high reps or long training sessions....
Time under tension (TUT) is what makes the muscle grow. TUT under maximum tension to be more specific. Muscle has no concept of weight, only tension. Slow down your tempo and you can decrease the weight. Are you doing 4 sec eccentrics to lower that weight with no resting at top or bottom. If so increase to 6 sec negatives. I would find it hard to believe that you can do that much weight with a 6010 tempo.