When Was The Last Time You Worked Out At The Gym

[Bad@ssCamaro]

Ok, expert advice would be much appreciated. I'm 6'3 and weigh about 215 and I am 49. I would estimate my body fat around 18%. I look very lean, it's just that my stomach holds all the fat LOL. I've been training for the last 2 1/2 months and have seen some pretty decent gains. The last couple of weeks, I have noticed when I am doing squats, after finishing sets that the weight gets heavy (after 225 lbs.) I feel this compression pain in my lower back. Not sure if its muscular or skeletal.

Wednesday was legs and shoulder day. 20 minute cardio before start and about 5 min. of stretching.Leg press first, no problems through the 4 sets. Leg squats next. Here lies the problem, First set isn't so bad - 185warmup. Next set - 225 and 10 reps - feel slight pressure in lower back after set. It dissipates after 1/2 a minute. Next set - 255 and finish 6 reps and then start changing weights for partner and wham, sharp shooting pains coming from lower back, I'd say near the kidney area, waist.

My question(s) - do you think I might be pushing too hard not allowing my body to adjust to the heavy weight? Is that portion of my lower back not capable of withstanding that type of pressure anymore? Would doing decompression (inversion) exercises be helpful in strengthening that area? Are there exercises to help withstand the heavy pressure of putting 275 lbs and up on my shoulders?.

I'm considering contacting somebody in sports medicine if this progresses any worse. For now I'm just going to eliminate the squatting for now. I've never had back issues before in case you're wondering. Any advice would be appreciated.

[kalimus]

Originally Posted by Bad@ssCamaro

Ok, expert advice would be much appreciated. I'm 6'3 and weigh about 215 and I am 49. I would estimate my body fat around 18%. I look very lean, it's just that my stomach holds all the fat LOL. I've been training for the last 2 1/2 months and have seen some pretty decent gains. The last couple of weeks, I have noticed when I am doing squats, after finishing sets that the weight gets heavy (after 225 lbs.) I feel this compression pain in my lower back. Not sure if its muscular or skeletal.

Wednesday was legs and shoulder day. 20 minute cardio before start and about 5 min. of stretching.Leg press first, no problems through the 4 sets. Leg squats next. Here lies the problem, First set isn't so bad - 185warmup. Next set - 225 and 10 reps - feel slight pressure in lower back after set. It dissipates after 1/2 a minute. Next set - 255 and finish 6 reps and then start changing weights for partner and wham, sharp shooting pains coming from lower back, I'd say near the kidney area, waist.

My question(s) - do you think I might be pushing too hard not allowing my body to adjust to the heavy weight? Is that portion of my lower back not capable of withstanding that type of pressure anymore? Would doing decompression (inversion) exercises be helpful in strengthening that area? Are there exercises to help withstand the heavy pressure of putting 275 lbs and up on my shoulders?.

I'm considering contacting somebody in sports medicine if this progresses any worse. For now I'm just going to eliminate the squatting for now. I've never had back issues before in case you're wondering. Any advice would be appreciated.

Welcome to being a dude. Your gut will always store fat first.

As far as your squats, if you're feeling pressure in your lower back, especially a pain, you need to check yourself. It's normally caused by a few things: You aren't stretching well enough before hand, your form is getting sloppy, or your core needs work.

You can help yourself by doing the following: Drop your weight and pay really close attention to your form. If your heels are coming off the ground (body weight is shifting to toes), you're doing it wrong. Try taking your shoes off if this is the case.

You can also get a weight belt, which will help keep you from leaning forward at your waist, and keep your lower back from rounding.

And spend more time working your core. Everything in your body should basically be flexed when you're doing squats, but it's especially important that you tighten your abs up. If not, the muscles in your lower back are going to try to compensate for it.

Personally, if you start feeling it at 225.. I wouldn't go any heavier, and probably drop weight a bit. Compensate by upping the reps a little bit, and eventually start increasing your weight slowly again.

I know some of this information is really "newbie" information, so I apologize if you already know this all.

[blake-b]

Originally Posted by Bad@ssCamaro

Ok, expert advice would be much appreciated. I'm 6'3 and weigh about 215 and I am 49. I would estimate my body fat around 18%. I look very lean, it's just that my stomach holds all the fat LOL. I've been training for the last 2 1/2 months and have seen some pretty decent gains. The last couple of weeks, I have noticed when I am doing squats, after finishing sets that the weight gets heavy (after 225 lbs.) I feel this compression pain in my lower back. Not sure if its muscular or skeletal.

Wednesday was legs and shoulder day. 20 minute cardio before start and about 5 min. of stretching.Leg press first, no problems through the 4 sets. Leg squats next. Here lies the problem, First set isn't so bad - 185warmup. Next set - 225 and 10 reps - feel slight pressure in lower back after set. It dissipates after 1/2 a minute. Next set - 255 and finish 6 reps and then start changing weights for partner and wham, sharp shooting pains coming from lower back, I'd say near the kidney area, waist.

My question(s) - do you think I might be pushing too hard not allowing my body to adjust to the heavy weight? Is that portion of my lower back not capable of withstanding that type of pressure anymore? Would doing decompression (inversion) exercises be helpful in strengthening that area? Are there exercises to help withstand the heavy pressure of putting 275 lbs and up on my shoulders?.

I'm considering contacting somebody in sports medicine if this progresses any worse. For now I'm just going to eliminate the squatting for now. I've never had back issues before in case you're wondering. Any advice would be appreciated.

Not all people are meant to squat. However, in order to find out you must do some experimentation. The way you are currently squatting may not be the best for your build. You anthropomorphic build is different than someone who is 5'08 so you won't necessarily squat with the same form as them.

Read the building your raw squat series at this link:
http://www.lift-run-bang.com/p/most-...nd-series.html

He explains how to experiment to find the method (stance width and bar placement) that best suits you.

You might also try front squatting as your upper body will typically be in a more vertical position than a back squat. Front squats will kill your abs unless you are used to doing them.

Inversion will not strengthen your back. Deadlifts, back raises and hyperextensions will unless you have a structural anomaly that causes pain. Do you know the difference between muscular pain and structural pain?

If you can video yourself squatting and post it, we can critique it. I advise anyone who lifts seriously to videotape their compound lifts and review them. I do it between sets. Also, please realize form will break down as you near your max. Most people don't realize this and when they don't have PERFECT form on the lift, they freak out. If you don't push yourself, you won't surpass where you are now. If you can squat 275 now with semi good form and keep at it, when you get to 315, that 275 will look darn good. Go watch some powerlifting competition videos and tell me how good their max effort attempts look.

Also, if you wear a belt to squat, you do not tighten it as much as you can. You tighten it to the point where it is snug to tight but when you flex your abs, it makes it tighter. You may have to experiment with this a bit to figure it out. However, a lot of people like it tight as hell for the deadlift. For the squat, you flex your abs into to make it tight. That flexing helps maintain your arch.

[Bad@ssCamaro]

Originally Posted by kalimus

Welcome to being a dude. Your gut will always store fat first.

As far as your squats, if you're feeling pressure in your lower back, especially a pain, you need to check yourself. It's normally caused by a few things: You aren't stretching well enough before hand, your form is getting sloppy, or your core needs work.

You can help yourself by doing the following: Drop your weight and pay really close attention to your form. If your heels are coming off the ground (body weight is shifting to toes), you're doing it wrong. Try taking your shoes off if this is the case.

You can also get a weight belt, which will help keep you from leaning forward at your waist, and keep your lower back from rounding.

And spend more time working your core. Everything in your body should basically be flexed when you're doing squats, but it's especially important that you tighten your abs up. If not, the muscles in your lower back are going to try to compensate for it.

Personally, if you start feeling it at 225.. I wouldn't go any heavier, and probably drop weight a bit. Compensate by upping the reps a little bit, and eventually start increasing your weight slowly again.

I know some of this information is really "newbie" information, so I apologize if you already know this all.

Hey kalimus, thank you for your input. It's certainly a challenge to try to describe a situation that people can relate to and not overwhelm them with too much info. I should've included the fact that I've been weight training on and off for 30+ years.

I've taken on the task of training a young fellow coworker and plunge him into the trials and tribulations of the physical fitness world, and it doesn't bode well for me when I preach form is essential to having a good workout and maintaining it to endure a long successful and healthy workout regimen over the period of your life. I suppose this will serve an example to him as we get older that he will be faced with unfamiliar situations. I'm trying to help him understand that there have been others who have been there (done that) and the answers are out there and people willing to help (like you good people )

[AllBlckChvy]

Originally Posted by blake-b

My garage gym. I have to move it, actually the boys are going to move it, because I have to make room for the 1969 Camaro I just bought. It is all going downstairs to my former man room that was conquered and became an androgenous room. I will reclaim it!!

I have DBs to 120, the rack is a Crepinsek rack (1500lb.com), there is a safety squat bar, a Westside reverse hyper and a bunch of other stuff including an EFS prowler (the most horrible aberration of a piece of equipment ever-if you have never used one, it is a fresh HELL you will never get used too!). I built the platform using plywood and rubber mats.

Many of my workouts have been interrupted because my camaro is there too. I can't tell you how many times I went to workout and started doing something to it and didn't get to finish the workout.

Nice set up blake i too have a weight rack and punching bag sittin in my garage... man I really need to get back on the weights!

[Bad@ssCamaro]

Originally Posted by blake-b

Not all people are meant to squat. However, in order to find out you must do some experimentation. The way you are currently squatting may not be the best for your build. You anthropomorphic build is different than someone who is 5'08 so you won't necessarily squat with the same form as them.

Read the building your raw squat series at this link:
http://www.lift-run-bang.com/p/most-...nd-series.html


He explains how to experiment to find the method (stance width and bar placement) that best suits you.

You might also try front squatting as your upper body will typically be in a more vertical position than a back squat. Front squats will kill your abs unless you are used to doing them.

Inversion will not strengthen your back. Deadlifts, back raises and hyperextensions will unless you have a structural anomaly that causes pain. Do you know the difference between muscular pain and structural pain?

If you can video yourself squatting and post it, we can critique it. I advise anyone who lifts seriously to videotape their compound lifts and review them. I do it between sets. Also, please realize form will break down as you near your max. Most people don't realize this and when they don't have PERFECT form on the lift, they freak out. If you don't push yourself, you won't surpass where you are now. If you can squat 275 now with semi good form and keep at it, when you get to 315, that 275 will look darn good. Go watch some powerlifting competition videos and tell me how good their max effort attempts look.

Also, if you wear a belt to squat, you do not tighten it as much as you can. You tighten it to the point where it is snug to tight but when you flex your abs, it makes it tighter. You may have to experiment with this a bit to figure it out. However, a lot of people like it tight as hell for the deadlift. For the squat, you flex your abs into to make it tight. That flexing helps maintain your arch.

Wow, some really great info there. Like the idea of recording my squat routine. When I have one will post, might be a week or two though. I like that link you posted, great info, but the Gym I utilize has "fancy" Smith machines it does help with balance. I will keep you posted on any progress and info on the back situation. Thank you for your help

[Dznts]

Originally Posted by Bad@ssCamaro

Wow, some really great info there. Like the idea of recording my squat routine. When I have one will post, might be a week or two though. I like that link you posted, great info, but the Gym I utilize has "fancy" Smith machines it does help with balance. I will keep you posted on any progress and info on the back situation. Thank you for your help

back pain with squats is usually associated with poor form. good information has been posted. start with a lower weight and get the form down and then go from there. squatting is one of my favorite workouts and one of my strongest lifts.

[Dznts]

100% diet and 100% training!

[Bad@ssCamaro]

Originally Posted by Dznts

back pain with squats is usually associated with poor form. good information has been posted. start with a lower weight and get the form down and then go from there. squatting is one of my favorite workouts and one of my strongest lifts.

Thanks man mine too

[Dznts]

Originally Posted by Bad@ssCamaro

Thanks man mine too

[bigted83]

Everyday, im a professional mover

[blake-b]

Originally Posted by Bad@ssCamaro

Wow, some really great info there. Like the idea of recording my squat routine. When I have one will post, might be a week or two though. I like that link you posted, great info, but the Gym I utilize has "fancy" Smith machines it does help with balance. I will keep you posted on any progress and info on the back situation. Thank you for your help

Smith machine squats might explain your pain. Dont do back squats in a smith machine. The smith doesnt allow your body to move within your biomechanics. Do front squats instead or just concentrate on leg pressing.

[CFD]

Originally Posted by blake-b

Smith machine squats explains your pain. Dont do back squats in a smith machine. The smith doesnt allow your body to move within your biomechanics. Do front squats instead or just concentrate on leg pressing.

I completely agree on the Smith Machines.

You may be able to incorporate half squats and/or partial rep deads, were as you are eliminating the first part of the movement it may be more comfortable. If done properly it can also allow you to increase the weight load, don't underestimate their usefulness.

[kalimus]

Originally Posted by Bad@ssCamaro

Hey kalimus, thank you for your input. It's certainly a challenge to try to describe a situation that people can relate to and not overwhelm them with too much info. I should've included the fact that I've been weight training on and off for 30+ years.

I've taken on the task of training a young fellow coworker and plunge him into the trials and tribulations of the physical fitness world, and it doesn't bode well for me when I preach form is essential to having a good workout and maintaining it to endure a long successful and healthy workout regimen over the period of your life. I suppose this will serve an example to him as we get older that he will be faced with unfamiliar situations. I'm trying to help him understand that there have been others who have been there (done that) and the answers are out there and people willing to help (like you good people )

I had assumed you'd probably been doing it for a long time. And not to assume anything, but there are loads of people that lift for a long time and "don't do it right". I had been squatting for almost 2 years, and the only thing really wrong with my form was that I rocked slightly to the ball of my foot. Someone very wisely told me to curl my toes when I squatted, and I haven't done it since.

For new people, and I've helped out my fair share especially in the last year... I tell them the most important thing for them to understand is they aren't there to impress anyone, and to check their ego at the door. The size, strength, and intensity will come, but not quickly. Good form will always get them there the fastest. Amount of weight lifted is only relative. And finally, you can't out-train a lousy diet.