Need help with my weak CORE

[PatBateman]

ok, here is my problem: my core is very weak. I have become very strong in specific muscle groups, yet my overall body strength is poor. I also have gotten a huge chest, one that is not in proportion to my body and is also pulling my posture forward and causing pain in the rhomboids and lower back(also a lot of lower back pain from S-Curve back or Kyophosis)


sooooo, I am going to only work chest once every 1-2 weeks with a simple 4 sets of 6 rep Incline DB or Flat DB.


I am going to try and do 4 days of lifting a week. One day of push movements, one day of pull movements and the other 2 I will save for the "CORE" movements. My abs and lower back are so weak. The moves I can think of for my core days are ab work on the ball, leg lifts, oblique work, pull-ups, lower back extensions, reverse flyes, deads, squats, T-bar rows.....

Sorry this seems jumbled, but any thoughts, excercises, splits I should consider doing different??? THanks!

 

[the People's Champ]

good mornings
deads
bent over rows
shrugs
stiff leg dead lifts
ab pulldowns
weighted situps
leg raises
pullups

what is your routine comprised of?

 

[DrBones]

How are your legs?
If your back is especially weak and your legs are fine, I'd do deads off the rack, with the bar just below knee level, so you can REALLY hammer your back... you will be able to pull more weight than conventional deads, its easier to keep strict form, and it REALLY focuses on your back.

I'd be really careful with that pec/back muscular imbalance... I had the same problem and its been close to 4 years and my back is JUST finally catching up(still not quite there.. but not too far off).... all the shoulder problems this caused created a very BITCHY nagging injury to overcome...

Throw some bent over rows in there too... as well as some weighted ab work...

My 2 dumbells...

 

[PatBateman]

excellent suggestions both of you. Thank you.

I am going to change my routine to fit in these new moves and my new goals:

Mon: shoulders/bi's

Wed: Legs/Core movements(weighted ab crunches on ball, leg lifts, oblique work, back extensions on reverse roman chair, deadlift)

Fri: Back/Tri's(including pull-ups)

Sat: Legs/Core Movements(same as above but substitute deadlift with shrugs)


Run 3-6 days a week, Sun is rest day with some walking or ligth exercise

 

[Lord_Suston]

weak core= tons of deads, try high rep deads with perfect form on back day. ALso hanging leg raises for ab work as well. On le day try doin squats and then Stiff leg dead lift with a nice slow cadence and not that heavy of weight. Try not to pull anything but slowly work up in pounds. Bentover rows are a nice excercise to strengthen your rhomboids and create overall mass.

 

[PatBateman]

more good advice, thanks guys! Deadlifts here we come!!!!

 

[makedah]

PB - what were you doing before?

 

[PatBateman]

^

 

[edgecrusher]

One thing you are going to need to do, is stretch. Your going to need to stretch all your internal rotators, (ie chest, front delts, lats.) Nextly, if your core is as weak as you say, I would stay away from movements such as deadlifts and good mornings, at least until you establish a baseline of strength.

I would also work back on the first day of your training schedule. This will allow to train the most important muscles while you are freshest.

Also, make sure your muscles are well recovered before you train them again, recovery will be the key to your success.

 

[gymtime]

Just to further belabor the deadlift thing, they will improve EVERY aspect of your training.

I was completely unfamiliar with core-type training before coming to EF. I did squats (incorrectly as I later found out), but that was it. After reading about deads for months in posts by Thaibox, Hannibal, needsize, spatty and several others, I finally broke down and started doing them.

Results:

1. Back problems have all but disappeared.
2. ALL compound lifts are up.
3. I'm finally getting the overall strength to fit my size and years in the gym.

So basically I can't say enough. Just know that form is more important on deads than probably any other lift. Do NOT be in a hurry on these. Take a few weeks, go light, and get the form down first. I know that seems like a long time to wait, but lower back injuries take on helluva lot longer.

Enjoy

 

[jerkbox]

cleans are also a great core movement....

 

[skaman607]

try WSB for awhile, it has a lot of core movements, like reverse hypers

 

[PatBateman]

3. I'm finally getting the overall strength to fit my size and years in the gym.

exactly! I am big and muscular, but my strength should be higher for the size I am, and it is the core that is holding me back!

 

[greenday]

For a weak core, try Pilates, don't laugh it can help you tons, especially in the beginning to strengthen certain muscles, and later on you can work with heavier weights.