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  1. #1
    Painjunky is online now Junior Member
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    Need some help finding alternate exercises please

    My plan is very cardio driven . I spend approx 7-8 hrs a week on running/cycling spread out over 6 days. I still like to build strength and size as best as possible so I dedicate 2 days a week for the gym which consists of the big 5 movments 55 twice a week @ 90% max as I have no spotter. My problem is Im smoking my lower back with bent over rows and dead lifts. Im looking for somthing to sub these to movements with somthing as close to equal as possible. I started doing bent over rows using dumbells resting my chest on an incline bench and it eliminates all the stress on my lower back and Im also able to pull the weight much deaper. The problem is I feel like Im totally cheating the rest of my muscles that are used when performing a genuine bent over row.
    With dead lifts I found doing single leg with dumbells plausable but again feel like Im cheating . I cant seem to go heavy/ low reps that way. Is there anyone here that has any ideas that would work?
    Thanks .

  2. #2
    Couchlockd's Avatar
    Couchlockd is online now Senior Member
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    Quote Originally Posted by Painjunky View Post
    My plan is very cardio driven . I spend approx 7-8 hrs a week on running/cycling spread out over 6 days. I still like to build strength and size as best as possible so I dedicate 2 days a week for the gym which consists of the big 5 movments 55 twice a week @ 90% max as I have no spotter. My problem is Im smoking my lower back with bent over rows and dead lifts. Im looking for somthing to sub these to movements with somthing as close to equal as possible. I started doing bent over rows using dumbells resting my chest on an incline bench and it eliminates all the stress on my lower back and Im also able to pull the weight much deaper. The problem is I feel like Im totally cheating the rest of my muscles that are used when performing a genuine bent over row.
    With dead lifts I found doing single leg with dumbells plausable but again feel like Im cheating . I cant seem to go heavy/ low reps that way. Is there anyone here that has any ideas that would work?
    Thanks .
    If you want to take lower back out of the equation then yes, you will be cheating stabilizing muscles, but isolating target muscle better, as that's the only muscle really being hit now

  3. #3
    cylon357's Avatar
    cylon357 is offline Junior Member
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    Your routine has some significant, high impact cardio in it. I would think that just being able to maintain strength and size would be the best you could hope for but maybe you are a genetic freak. I mean that in only the most positive way, by the way.

    That said, I've used this type of plan before. Since I really like big compound movements, I've tried to avoid replacing them if I can, so my suggestions will reflect that. First, you might consider alternating the intensity of either squats or deadlifts (I'm assuming deads and squats are part of the Big 5 - if not, I don't know what the world is coming to) once per week. For example, do squats heavy / deads light on day one, then do deads heavy / squats light on day 2.

    Another option is to rotate through the Big 5 over the course of 5 workouts, giving each one its own day to be the primary, heavy exercise.

    A third option is to only do one of the big 5 plus maybe one or two assistance exercises (similar to 531 "I ain't doing sh!t") each workout. Rotate through that over the course of 3 weeks. You could make that 6th workout almost a deload workout where you hit just the Big 5. That gives you a little variety and would avoid overworking body parts.

    And as always, this is just one man's opinion and worth exactly what you paid for it

  4. #4
    Painjunky is online now Junior Member
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    Thanks ! I like the idea of rotating heavy and light but with dead’s and rows . I’m good to go with squats. I’m no freak of nature by any means . I’m not really into body building. I’m an endurance athletes but prefer not to look like a walking cadaver.
    I actually have a decent build given the amount of cardio I do. I might take a pic when I get back to town and post. I’ve been meaning to do that for a while now. Thanks for the suggestion.

  5. #5
    Painjunky is online now Junior Member
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    Thanks . I’ll think it over. Balance / stability is major for me.

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