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[Ronnie Rowland]

Hi Ron,

How many sets of deadlift per week would you suggest for strengthening the lower back if i am using the slingshot training? I would perform 2-3 work sets using (6-10 reps) during 8 week reloads and 1 set during 2 week deloads using higher reps (12-15). I always develop this lower back pain and really need to strengthen my lower back.You are probably doing something wrong if your back is hurting and dead-lifts may not improve your pain. In fact, they may increase it. Let me know if your pain continues so I can tell you what to do to avoid it!

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[Indian Muscle]

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Thanks for the reply Ron, I once met with a minor road accident and after that i developed the lower back pain which lasted for few weeks and had to take some time off the gym. Usually when i try to go heavy on Squats or Barbell rows i develop the pain which will last for 2-3 days and after some stretching i feel better. Please suggest how do i go about it.

[Ronnie Rowland]

Thanks for the reply Ron, I once met with a minor road accident and after that i developed the lower back pain which lasted for few weeks and had to take some time off the gym. Usually when i try to go heavy on Squats or Barbell rows i develop the pain which will last for 2-3 days and after some stretching i feel better. Please suggest how do i go about it.

This is simple to fix!

1) Stay away from heavy free weight squats and do leg presses instead. Do higher reps for quads (12-15) and try the smith machine for squats and see how your back feels. Do your reps slower and take it down to parallel using less weight. Heavy squats do not build leg size they hurt lower backs! Proper form on squats using less weight will build legs but most people use bad form and do not even know it!

2) Substitute barbell rows for supported machine rows. I use the life fitness (side grip) and hammer strength (under hand grip) row machines exclusively for building lat thickness. Barbell rows are too dangerous IMO. Machines allow for a better contraction!