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Strength training with low back pain while trying to gain weight

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  • #16
    Originally posted by Neckhammer View Post
    Goodness gracious.... I don't even know where to start with this.

    In order of misconceptions:

    A. Deadlift wont make you bulk up. You don't accidentally get HOOOUGE with a couple of deadlift workouts.
    B. There is either more or less muscle. Try to forget you ever learned the word "tone".
    C. You don't need a ton of weight to start learning the maneuver.
    QFT * eleventy.

    Lots of young, testosterone-laden dudes devote serious time to lifting serious weight, eating big, and even taking supplements yet have a hard time putting on a few pounds of muscle. Don't kid yourself about this bulking crap. And on a side note A Lion in Iron: Women
    The Champagne of Beards

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    • #17
      I just got done pressing and deadlifting in my college gym. I had to wait a half hour to use the rack and while I did I watched this college guy deadlifting with three 45lb plates on each side plus a few more smaller ones as if it was nothing. He deadlifted set after set after set for god only knows how many reps. I haven't seen any other college guys deadlifting as much weight. He was thin, muscular, had rippled abs you could see through his shirt. Not huge, not fat, not even extra super ripped. Just very pleasing to the eye and deceptively ordinary-looking.

      In other words, just go lift already and forget about all these worries you have. Eat a lot of protein and don't go hungry. You'll be fine.
      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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      • #18
        Originally posted by sbhikes View Post
        I just got done pressing and deadlifting in my college gym. I had to wait a half hour for my muscles to deflate so I could fit back out the door!
        Hehehe

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        • #19
          Originally posted by Alfi56 View Post
          My main worry is gaining fat on my midsection, which I know is inevitable but I want to minimize it.
          Unfortunately, I think you will never gain any significant strength because of this issue. I've seen it many times:

          - Dude starts lifting and eating properly
          - Starts gaining globs of muscle and strength, with it gains some fat
          - Decides the fat is too much to bear and that he won't see his abz
          - Does one or more of: stop lifting, massive cut, tons of cardio
          - Dude is frustrated he is not getting much stronger, goes on a forum like Starting Strength and posts a thread which goes like this:
          "Mr. Rippletoad, I've done SS for 16 months but have recently been stalling. I'm 6'2", 165lb, I squat 200lb and 205lb seems impossible. What should I do?"
          Rippetoe: "YNDTFP"
          "Wow, I'm just trying to get some help, thanks for nothing"
          - Dude decides he will try bodybuilding max flex super bicep split with 27 exercises 5 times a week
          - Dude sees his curl go up 5lb, and squat go up 10lb. Decides he is happy that he's getting stronger and that his goals are just different from before.

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          • #20
            Originally posted by Neckhammer View Post
            Hehehe
            It's true. Because bulky.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #21
              Originally posted by Alfi56 View Post
              I also want to avoid bulking up with the deadlight, and just want to tone up.
              Agreed with the above. It's one of those myths that I hope dies soon ... you won't get bulky unless you're purposefully trying. I mean REALLY trying. I browse the female section of bodybuilding.com, and it takes years of lifting and dedicated eating at a surplus for women to gain significant muscle. We gain it at a rate of .5lbs a month, roughly.

              +2 to death of the word 'tone'. There's fat, and there's muscle. "Toning" is simply losing 'the jiggle', which is losing fat but in a more buzzwordy marketing way.

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              • #22
                Arnie had the 'fat test' which he described as; 'flex everything as hard as you can, jump, then if it jiggles its fat'.

                Unfortunately, Im more jiggle then I want, but less than I was!
                Fortune Favours the Brave
                _____________________

                I can only talk from my acquired knowledge and experiences. You may have a different view or experience and I will respect that. Please respect mine.

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                • #23
                  The best way to overcome back pain is to strengthen your back. Pay attention to form at all times.

                  I wish it were as easy to "bulk up" as so many people fear.

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                  • #24
                    True - if only it were that easy to increase mass, but...

                    Repeated inclusion of deadlifting in worksouts, particularly heavy deadlifts, does increase mass in the Obliquus abdominis externus region which gives for a fuller look around the waist. Most people would prefer a tapered look from the Latissimus dorsi down to the waist - so I guess that is what they are thinking of.

                    I do deadlift reasonably regularly (I used to rep 8 x 160 kg in my Mass is Everything days!) but once I noticed the mid section thickening, I have pulled right back on the deadlifts, so now I may only do 8 x 40kg mixed in with other training 2 or 3 days a week. Sometimes, I dont do them at all in a week, and perhaps clean and jerk instead.

                    I have slipped my disc twice doing bent over rows, and have come back from that to being able to do the 160kg deadlifts, so I would support them as a good way to generally improve back strength and performance. Just take it very slow in recovery, and listen to your body. If you get a twinge, drop it there and then and allow yourself some time off to recover. Otherwise, you just hold the recovery back and you will take longer to heal.
                    Fortune Favours the Brave
                    _____________________

                    I can only talk from my acquired knowledge and experiences. You may have a different view or experience and I will respect that. Please respect mine.

                    Comment


                    • #25
                      Originally posted by 10 Bears View Post
                      True - if only it were that easy to increase mass, but...

                      Repeated inclusion of deadlifting in worksouts, particularly heavy deadlifts, does increase mass in the Obliquus abdominis externus region which gives for a fuller look around the waist. Most people would prefer a tapered look from the Latissimus dorsi down to the waist - so I guess that is what they are thinking of.

                      I do deadlift reasonably regularly (I used to rep 8 x 160 kg in my Mass is Everything days!) but once I noticed the mid section thickening, I have pulled right back on the deadlifts, so now I may only do 8 x 40kg mixed in with other training 2 or 3 days a week. Sometimes, I dont do them at all in a week, and perhaps clean and jerk instead.

                      I have slipped my disc twice doing bent over rows, and have come back from that to being able to do the 160kg deadlifts, so I would support them as a good way to generally improve back strength and performance. Just take it very slow in recovery, and listen to your body. If you get a twinge, drop it there and then and allow yourself some time off to recover. Otherwise, you just hold the recovery back and you will take longer to heal.
                      You heard it here, ladies. Once your deadlifts get up to 352 lbs for sets of 8, you are crossing the line into dangerous "getting bulky" territory. Until then, don't sweat it.
                      The Champagne of Beards

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                      • #26
                        Is there any way to strength train/do deadlifts without going to the gym, as I don't have access to one...

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                        • #27
                          Originally posted by Alfi56 View Post
                          Is there any way to strength train/do deadlifts without going to the gym, as I don't have access to one...
                          No gym is necessary. Just need barbells, a squat rack, and a bench.

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                          • #28
                            Originally posted by RichMahogany View Post
                            You heard it here, ladies. Once your deadlifts get up to 352 lbs for sets of 8, you are crossing the line into dangerous "getting bulky" territory. Until then, don't sweat it.
                            Well it might be a bit different for the ladies - I found this video: 160kg Deadlift - YouTube of a lass doing a single 160Kg DL. At the end she walks towards the camera and you can see a pair of thick Obliquus abdominis externus either side of her belly - it looks like she has love handles, but that is solid muscle.

                            To be fair though, most of the 'big' blokes at the gym couldn't do that lift and she has clearly trained for a long time. Very unlikely for someone doing the occasional set of DL as part of their training to get any development like that.
                            Fortune Favours the Brave
                            _____________________

                            I can only talk from my acquired knowledge and experiences. You may have a different view or experience and I will respect that. Please respect mine.

                            Comment


                            • #29
                              Originally posted by 10 Bears View Post
                              To be fair though, most of the 'big' blokes at the gym couldn't do that lift and she has clearly trained for a long time. Very unlikely for someone doing the occasional set of DL as part of their training to get any development like that.
                              Yes, that was my point. You aren't going to start doing deadlifts with 60 kg (135 lbs-ish) and all of a sudden be a female professional wrestler. Bulking up is hard work and most men have to put in serious time and effort to do it, albeit with a superior hormone profile for the task than women possess. STOP BEING AFRAID OF BULKING UP. That's the take-away.
                              The Champagne of Beards

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                              • #30
                                Originally posted by Alfi56 View Post
                                Is there any way to strength train/do deadlifts without going to the gym, as I don't have access to one...
                                Bodyweight training is still resistance training just as weights are. In fact if you put a lot of effort into some BW exercises, you can work yourself harder than if you were in the gym on the iron.

                                For example, I often see chaps strapped in to the Lat pull-down grunting and groaning at pulling 50kg, and yet they never see development. Why? Well, if they bothered to do some wide grip pull ups under their bodyweight at for example 80kg, they would get better growth and faster.

                                Often people forget the effort required to complete BW exercises and write them off as they dont include a weight or a machine - but if done right it can be an intense workout.

                                One arm pull-ups anyone?
                                Fortune Favours the Brave
                                _____________________

                                I can only talk from my acquired knowledge and experiences. You may have a different view or experience and I will respect that. Please respect mine.

                                Comment

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