Lower back pain - UK-Muscle Body Building Community

Bigdav · 22-06-2005, 07:12 PM

Currently only doing the big 3 just now (bench, squat, deads) But i have a back problem which keeps popping up. Was doin squats today, warm up weight and i felt it go again, any tips on how to prevent this from happpening again, its really affecting my routine at the mo, cant really do anything heavy, which sucks

**big** · 22-06-2005, 07:50 PM

Hard to tell without seeing how you're doing the exercises. If you can, post up a video of yourself squatting and deadlifting, but don't wear black clothes.

Bigdav · 22-06-2005, 11:45 PM

Thats the annoying thing, ive had at least 4 other guys ive trained with say my technique is perfect but i keep hurting myself

**big** · 22-06-2005, 11:54 PM

Well, I would always say it's most likely to be a form issue.

Other than that, how are you warming up, what reps and sets are you doing, are you stretching etc etc? Do you wear a belt?

When you fail on exercises like squats and deads, whereabouts is the failure point?

It could be a core weakness of course.

Or an injury that you're just not letting heal.

Bigdav · 23-06-2005, 12:01 AM

warm up consists of 10 minutes on a cardio machine, usually a bike, crosstrainer or stepper.

This is followed by light 20 second stretching of the hams, quads, hips, lower back etc.

I usually take at least 3 sets to get up to my top weight, unless i do another exercise 1st, but even then i do at least warm up sets.

Maybe it is an old inury im not leting heal, got an apointemnt with a physio next week so im hoping he can shed some light on my problem, just sucks cos i was hittin new weight and rep pb's and now its lookin like its back to square 1

Bigdav · 23-06-2005, 12:03 AM

i wear a belt oly on my heaviest sets, seems to be coming out of the botto of the movement tat causes the problem, ie atf in squats and lift-off in deads, ive tried shorter rom but i just prefer the way the full rom feels

**big** · 23-06-2005, 12:04 AM

Yep, the physio will be able to shed some light.

3 warm-ups may not be sufficient if you're lifting heavy. Certainly if you're squatting or deadlifting big numbers, you'll need a whole lot more than 3 warm-ups to be safe.

Bigdav · 23-06-2005, 12:07 AM

i prefer higher reps, never feel comfortable doin triples and the suchlike, i never go lower than 8 reps, but how many warm up sets would u recommend?

**big** · 23-06-2005, 12:09 AM

Quote:

Originally Posted by Bigdav

i prefer higher reps, never feel comfortable doin triples and the suchlike, i never go lower than 8 reps, but how many warm up sets would u recommend?

Depends what weight you're lifting. There's a major difference between a 60x8 and a 200x8 work set in terms of how many warm-ups you need beforehand.

Bigdav · 23-06-2005, 12:13 AM

very true, the set i hurt myself on was with 100k for 15, that was after doing a set with 60k for 20, my top for the squat is 165 for 8 (or was :( )

**big** · 23-06-2005, 07:44 AM

If your work set is 165x8, IMO you are killing your work sets by warming up with such intensity. 100x15 isn't a warm-up!

To warm up for 165, I would do something like this at a bare minimum:

barx10
60x8
90x5
120x3
150x1
165x8 <--- work set

samurai69 · 23-06-2005, 10:58 AM

Bigs warm up looks ok, If technique is ok, then it is more than likely something else, an old injury etc, the physio should be able to shed some light on that

DB · 23-06-2005, 11:04 AM

Quote:

Originally Posted by big

If your work set is 165x8, IMO you are killing your work sets by warming up with such intensity. 100x15 isn't a warm-up!

To warm up for 165, I would do something like this at a bare minimum:

barx10
60x8
90x5
120x3
150x1
165x8 <--- work set

agree there.. thats the way i warm up for squats and deads

22-06-2005, 07:12 PM	#1 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Lower back pain Currently only doing the big 3 just now (bench, squat, deads) But i have a back problem which keeps popping up. Was doin squats today, warm up weight and i felt it go again, any tips on how to prevent this from happpening again, its really affecting my routine at the mo, cant really do anything heavy, which sucks __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

22-06-2005, 07:50 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Hard to tell without seeing how you're doing the exercises. If you can, post up a video of yourself squatting and deadlifting, but don't wear black clothes. __________________ 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.

22-06-2005, 11:45 PM	#3 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Thats the annoying thing, ive had at least 4 other guys ive trained with say my technique is perfect but i keep hurting myself __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

22-06-2005, 11:54 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Well, I would always say it's most likely to be a form issue. Other than that, how are you warming up, what reps and sets are you doing, are you stretching etc etc? Do you wear a belt? When you fail on exercises like squats and deads, whereabouts is the failure point? It could be a core weakness of course. Or an injury that you're just not letting heal. __________________ 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.

23-06-2005, 12:01 AM	#5 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	warm up consists of 10 minutes on a cardio machine, usually a bike, crosstrainer or stepper. This is followed by light 20 second stretching of the hams, quads, hips, lower back etc. I usually take at least 3 sets to get up to my top weight, unless i do another exercise 1st, but even then i do at least warm up sets. Maybe it is an old inury im not leting heal, got an apointemnt with a physio next week so im hoping he can shed some light on my problem, just sucks cos i was hittin new weight and rep pb's and now its lookin like its back to square 1 __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

23-06-2005, 12:03 AM	#6 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	i wear a belt oly on my heaviest sets, seems to be coming out of the botto of the movement tat causes the problem, ie atf in squats and lift-off in deads, ive tried shorter rom but i just prefer the way the full rom feels __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

23-06-2005, 12:04 AM	#7 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Yep, the physio will be able to shed some light. 3 warm-ups may not be sufficient if you're lifting heavy. Certainly if you're squatting or deadlifting big numbers, you'll need a whole lot more than 3 warm-ups to be safe. __________________ 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.

23-06-2005, 12:07 AM	#8 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	i prefer higher reps, never feel comfortable doin triples and the suchlike, i never go lower than 8 reps, but how many warm up sets would u recommend? __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

23-06-2005, 12:13 AM	#10 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	very true, the set i hurt myself on was with 100k for 15, that was after doing a set with 60k for 20, my top for the squat is 165 for 8 (or was :( ) __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

23-06-2005, 07:44 AM	#11 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	If your work set is 165x8, IMO you are killing your work sets by warming up with such intensity. 100x15 isn't a warm-up! To warm up for 165, I would do something like this at a bare minimum: barx10 60x8 90x5 120x3 150x1 165x8 <--- work set __________________ 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.

23-06-2005, 10:58 AM	#12 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	Bigs warm up looks ok, If technique is ok, then it is more than likely something else, an old injury etc, the physio should be able to shed some light on that