Back pain

[leatherface]

My lower back is always sore, 7 days a week. My core is pretty strong so I dont understand why. I only hit back one day a week, and although its gaining well, my back shouldn't be hurting this long. I was thinking maybe if I started doing GM's again that would help. Anyone else have this problem?

 

[Nonerz]

sore like you just worked it the day before? sore like injured?

 

[killa in manila]

if you're not training abs,start training them. i noticed a difference
since i started .

 

[leatherface]

Sore like i just lifted, and I do train abs alot, my core is very strong so i dont understand why its always sore. For back I usually do deadlift, bb row, dumbell rows, pulls ups.

 

[MidwestJ]

good mornings will do wonders. My back used to hurt A LOT then I started with the good mornings and it's been noticeably better. Give them a shot. Don't go too heavy though.

 

[leatherface]

Ok sounds good, what day should I add good mornings then? My routine split is like this

monday = chest/abs/forearms
tuesday = off
wednesday = bis/tris/abs
thursday = quads/delts
friday = back/abs


so throw em in on friday? and im doing a 5x5 routine right now, so should i do 2 x 10 for the GM's? thanks a ton

 

[MidwestJ]

man this may sound off to you but I'd throw em in on either monday or wednesday. check it:

On back day I'm doin deads and other back exercises that toast my back (erectors specifically) sufficiently.

Doing them earlier in the week I would think would strengthen them quicker and help support your body throughout the week.

When I do goodmornings, I do light light weight and just work on good form and a good feel/burn. I don't blast the goodmornings like I do other back exercises. I go with light weight higher reps to get some muscle endurance goin. Might give it a shot. It's been good for me.

 

[leatherface]

Ill have to give it a try, but I just didn't want to hit back twice a week(even though doing just GM isn't really considering a back day). Also, Incase the GM"s made me that sore, I still need to be able to do my normal back day on friday. Any other opinions? Thanks alot btw MidwestJ

 

[MidwestJ]

NO sweat man. I understand your aversion to working the same part twice weekly but I guess I didn't clarify.

I do like 3 sets of 10 reps with LIGHT weight....not enough to really blast the back...just enough to build some endurance and strength. I'm rarely sore the day after doing it like this. It's good for strength/support though.

 

[gettinlarger]

Reverse hyperextensions are a hell of an exercise, too.

What's your ab routine like? Are you using weight other than your own? Full ROM?

 

[leatherface]

Well I would like to do Heavy GM's not only for my lower back but ive heard they do wonders for your squat as well. Only problem is right now im doing deads, bb rows, and dumbell rows and dont wan't to substitute any of those out .

As for my ab routine It varies everyday, and sometimes I do use weight. I'll post a few example days,

Lower - Hanging Leg Raise, V-Ups
Upper - Weighted things..I don't know what these are called, and these put a little stress on my back but not much. Anyhow, You decline your bench and put your legs under a leg extenstion machine(which is attatched at the end of the bench for me anyhow), and I use 75 lbs that I hold againts my chest. Now from the decline position, you do a crunch to the left side of your body, then circle around to the right(it's like half a circle motion).

thats not the best explanation, but i hope you guys understand

Upper- v-sits
obliques - Side bends

I vary alot around, but thats the basic stuff. Thanks again!

On a sidenote , only 13 more days of eating everything in site left, then on to a little bit of cutting