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I have been forced to take off about 3 weeks from lifting because of a back injury. I need a solid routine to help me get back into lifting because I know I'm not going to be as strong as I was and I won't have the endurance that I had. If someone could give me a hand with a first week back split routine, I would really appreciate it. Hopefully someone else has been through a situation like this.
Keep your same routine, increase the reps, lower the weights.
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Originally Posted by bdtr
Alrite, thanks very much bdtr
Bro, go on how you feel. Don't try to break any records or anything. If you had a back problem I would avoid anything bending over for a while ie. bent over rows, stiff led deadlifts ect. You know your body best. Be patient though. I know how it feels to lose strength and try to gain it back. Don't worry though you'll get it back. Goodluck.
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Originally Posted by dr.shred
Thanks for the support shred, I appreciate it
Most experienced lifters have had some form of back injury to include myself(more than once) Bdtr gave good advice lower the weights. But I might add if the back injury was caused by a specific type of exercise than do not do that one..
I too have injured my back, but not too bad. For me tho I havent stopped training i have just modified my training not to stress my back. Which means no squats, deadlifts bent over rows etc for a few weeks. Then im gonna ease back in and try and avoid using straps for deadlifts, allowing me to get back into lifting but also limit me from doing too much. I may also look into buying a belt to wear for squats even tho i hate wearing one.
what exactly WAS your back injury, that could very well dictate what exercises you should and should not be doing. ie, if you have a bulging disc it is recommended that you do lock legged bent over rows with light weight, as it will help correct the problem. but if you have something like sciatica which can affect your lower back, bending foward is the last thing you should be doing....depends on what the prob. is bro!
It was a very bad pulled muscle, it hurt to bend over.Quote:
Originally Posted by angelxterminator
Are you sure it was a pulled muscle? i dont mean to bust your bubble but i thought i pulled a muscle in my lower back and it ended up being a herniated disk. After about 6 months went on i couldnt move. take it easy with the lifting, make sure you dont lift anything from the ground (without bending your knees). and whatever you do, be careful
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Originally Posted by ImmmtheIceman
Well.. I saw my doctor and he said that it was a pulled muscle. He felt my back, tested all of my reflexes, looked at my spine.. etc. I mean he could have been wrong, maybe i'll take a few more days off and see a specialist?
Give it a few more weeks. if it hasnt subsided then go see a specialist.
same routine lighter weight. It doesnt have to change at all
I'm goin to see a specialist today, not doing any working out until I can get the OK to do so.
good choice. you wont regret it. good luckQuote:
Originally Posted by slizzut