+ 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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no, of course I'm not doing these heavy lifts in such tempo. Third rep would probably kill me... Today is a leg day for me, I'm going to adopt this maximum TUT concept and let's see how sore I'll be next week
Along with all that's being said to you this advice is just as important. That advice is to master the muscle- mind connection. Arnold Schwarzenegger mastered this concept. Too many times in the gym I see guys lifting and just going through the motions, not to mention being on their cell phone and horrible exercise form. Arnold once said in an interview if my car gets stolen while I'm working out then I forget about it and finish my workout. He goes on to say that he can't be bothered. Now that's on another focus level.
I would expect a drop in weight of at least 40% to be able to complete those reps with that tempo. Also none of this 3 minute rest periods between sets. 45 seconds tops.
You must be joking, I still can't breathe 45secs after my last set :-O
No one said it would be easy, but that is how you grow. Only time I take a longer rest period is if i am doing supersets/drop sets/giant sets etc. Then I will bump it up to 60 sec. After a quadruple giant drop set I have been known to go up to 90 secs
but to put that into perspective that is essentially 16 sets in row with zero rest periods.
You're a fucking machine Makwa. I never did a quadruple giant drop set in my whole life, but If I did, I'm pretty sure if I don't die with a cardiac arrest immediately, I would be done for a day or two, not 90 sec.
How did you find that IGF-1 affected your lifting bud - did you get any stronger from it?
I wouldn't say so, probably just more hungry which resulted in better regeneration and metabolism boost -> I've remained about the same weight, but become more tonned after that cycle. Same was with IGF-1 lr3. Most say its more potent, but I didn't felt any difference...
My cardio is also my weightlifting session. I don't need a damn treadmill
Once I am into heavy working sets I do not go near that bar until I am rested and breathing normally again, otherwise I just have no desire to pull it up.
Powerlifting and hypertrophy training are on two totally different ends of the spectrum.
10000% true
I know buddy - I was just messing around
Yeah right Mak!!! 45 seconds LMFAO - I'd be on a stretcher on the way to ER after the second set
Damn bud, 300kg for 8 reps is fuckin impressive!! Is that Squats or Deads?
Thank you! One of the best gym achievments yet, yes. I value this more then 330x2.
I am guessing you come from a powerlifting background to be able to pull this sort of weight?
Not really, I just gained decent strength training ice hockey since I was a kid and then in last three years I trained a lot with strongest Czech Powerlifter his initials are P P and his total is 1160kg and he was strongest in the world for a while, two years ago. He taught me a lot about heavy lifts :))
Holy Shit - Yeah I know who you mean!! He is one BIG Motherfucker!! Blimey, cos you don't exactly run a lot of gear either do you so you must have some pretty good technique.
Well, that's the question. If my technique was that great, I wouldn't have always painfull days after such lifts... Or maybe that's just some old wounds recalling my old mistakes, who knew... Regarding PP, he used to be, I think he was over 170kg in his prime, but he's now rather heading into a bodybuilding direction. He's currently about 130kg and jacked, pumping these muscles in front of a mirror, just like we do :))
I hate to say it bud, but I think it could just be from years of pulling and squatting huge weights and time is catching up. I see you are about to hit 40 which is the age when my injuries starting coming from nowhere, its a strange age in weightlifting years. You gotta think mate, an 8 plate Deadlift is a fuckin HUGE weight to be lifting no matter who you are and the human body eventually will tell you it no longer likes it. Same with bench, 4 plates and above the shoulders just are not supposed to be lifting. How many older guys do you know of without bad knees who are/were big squatters? They just don't exist.
Yeah, you're perfectly right. I mean both of you, you and Makwa. I'll probably have to re-evaluate my excersise choices because I don't want to find myself on a wheelchair or fucking around with a crutch like king Ronnie Coleman... That's that kind of motivation I need, after I believed my whole life that I'm not going to progress without increasing loads of plates....
I'm mainly into powerlifting myself buddy, I just don't compete. I've always enjoyed the challenge of increasing my own lifts and trying to hit things I never thought I could (until I found gear Lmao). Once I began hitting all the forums the one thing I kept seeing was ex-powerlifters now becoming bodybuilders at exactly this kind of age. I could never figure it out and figured they had just lost the desire of smashing PR's and huge loads etc. But the more I asked the more they told me they were resting more times with injuries and stiffness than they were in the gym training, and the only way to carry on training was to go lighter but focus more on physique - after all ya know how it is pal when powerlifting, its awesome hitting the massive weights but we never look as good in the mirror as we feel we should - effectively because we aren't actually working a muscle properly and through its entire range of motion. So I think all thats happening mate is you are following the natural progression that many do. Most important is to carry on doing what makes you the most happy, and if that pain stops you from feeling happy then you will follow your instinct and lift in different ways I am sure
Arnold and Franco always come to mind when I think of powerlifter turned BB.
I'll see a regular back in the gym who I haven't seen for a month or two and ask them where they have been. The last two I asked both said hurt themselves deadlifting. One blew knee out and the other was his back. Comes a point where the risk is not worth the reward. They no longer deadlift anymore