Give me mass!!! - UK-Muscle Body Building Community

B.A. Barracus!! · 04-10-2004, 10:53 PM

So fellas whats the best exercises for workin the back and legs. takin into consideration i have a slight lower back injury and cant do deadlifts, and cant get down into the deep squat position either, or even better whats a good exercise to help me rehab my lower back?

-Cheers

AH PITY THE FOOL!!! - "BAD ASS" BARRACCUS (u reckon cheap protein or too much creatine?)

Captain Hero · 05-10-2004, 11:22 AM

id Say a substitute for Squats would be the leg press as it takes some of the strain off the lower back, and for lower back urm i think they are called back extensions? They might be worth a try mate, depends on how bad your back is.

winger · 06-10-2004, 01:29 AM

Quote:

Originally Posted by Cap

id Say a substitute for Squats would be the leg press as it takes some of the strain off the lower back, and for lower back urm i think they are called back extensions? They might be worth a try mate, depends on how bad your back is.

Nice Cap. Hyper extensions mate. I would also stretch and work the abs mate

**hackskii** · 06-10-2004, 04:33 AM

Extensions, leg press or hacks (machine), Also pullups for back.
Work some abs to strengthen the back.

The Saint · 21-10-2004, 12:09 AM

It may also help if you bother to turn up to the gym when you're supposed to!!!

winger · 21-10-2004, 01:24 AM

Quote:

Originally Posted by The Saint

It may also help if you bother to turn up to the gym when you're supposed to!!!

Ouch!

I take it you guys are buds?
Try to get back the full range of motion, even if it hurts.

21-10-2004, 08:58 AM

If you can't get down into a deep squat position, just squat shallow until you can squat deep. Front squatting and zerchers are also less taxing on the lower back. Back? Rows, Chins and more Rows.

OnePack · 23-10-2004, 02:56 PM

I know machines are no substitute for doing squats but you can work your legs on machines. An alternative is to do squats using less weight but do them very slowly (slower than if you're going to do them with heavy weights). That way it will increase the resistance. Also you may want to do higher reps to compensate for not having as much weight due to your lower back injury.

John · 23-10-2004, 03:43 PM

on the hyper extensions, although perhaps you could only go to parrallel and get a really good squeeze in there, rather than coming up all the way with the fully extended arch in the back, just until you get used to the movement and get a bit of strength in there.

04-10-2004, 10:53 PM	#1 (permalink)
B.A. Barracus!! Newbie Trainer Join Date: Oct 2004 Posts: 1	Give me mass!!! So fellas whats the best exercises for workin the back and legs. takin into consideration i have a slight lower back injury and cant do deadlifts, and cant get down into the deep squat position either, or even better whats a good exercise to help me rehab my lower back? -Cheers AH PITY THE FOOL!!! - "BAD ASS" BARRACCUS (u reckon cheap protein or too much creatine?)

05-10-2004, 11:22 AM	#2 (permalink)
Captain Hero is really, really, ridiculously good looking. Join Date: Jun 2004 Location: United Kingdom Posts: 6,801	id Say a substitute for Squats would be the leg press as it takes some of the strain off the lower back, and for lower back urm i think they are called back extensions? They might be worth a try mate, depends on how bad your back is. __________________ Captain Hero 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero. *"Good judgment comes from experience, and a lot of experience comes from bad judgment."*

06-10-2004, 04:33 AM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,694	Extensions, leg press or hacks (machine), Also pullups for back. Work some abs to strengthen the back. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-10-2004, 02:56 PM	#8 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	I know machines are no substitute for doing squats but you can work your legs on machines. An alternative is to do squats using less weight but do them very slowly (slower than if you're going to do them with heavy weights). That way it will increase the resistance. Also you may want to do higher reps to compensate for not having as much weight due to your lower back injury. __________________ Thank you.

23-10-2004, 03:43 PM	#9 (permalink)
John EFBB Winner Join Date: Jun 2004 Posts: 4,245	agree with winger on the hyper extensions, although perhaps you could only go to parrallel and get a really good squeeze in there, rather than coming up all the way with the fully extended arch in the back, just until you get used to the movement and get a bit of strength in there.

21-10-2004, 12:09 AM	#5 (permalink)
The Saint Newbie Trainer Join Date: Sep 2004 Posts: 8	It may also help if you bother to turn up to the gym when you're supposed to!!!

21-10-2004, 08:58 AM	#7 (permalink)
James.Titor Guest Posts: n/a	If you can't get down into a deep squat position, just squat shallow until you can squat deep. Front squatting and zerchers are also less taxing on the lower back. Back? Rows, Chins and more Rows.