If you were in my position, what would you do? (reps)

[Crazy_Desi]

I have stalled on all my lifts, been lifting 16 months, and my lower back hurts when sitting down. However, I can still squat/deadlift. I've pretty much been on a split all year long, doing 5 reps on compounds and 8 reps on everything else.

Current 5RM
Squat - 215
Bench - 170
Deadlift - 245
Standing Military - 110
Barbell Rows - 150


Would you do 5x5, or a hypertrophy routine? I am bulking for the next 4 months.

Please list why, will rep.

[Bone32]

If you are stuck, try taking a week off. Thats what I did and after I came back I easily got over my previous lifts.

[Crazy_Desi]

If you are stuck, try taking a week off. Thats what I did and after I came back I easily got over my previous lifts.

nah I've been at the same weight for a long time, the only way I'll come out of it is to do 5x5. I'm doing 5x5 now but I'm starting to think I might get lower back problems if I keep pushing it.

[Nom Z]

If you have been going 16 months without a break, you need one badly. Then come back fresh with a new routine and better diet.

Do strength based routine and bulk, you will still gain mass if you are eating enough.

[Crazy_Desi]

If you have been going 16 months without a break, you need one badly. Then come back fresh with a new routine and better diet.

Do strength based routine and bulk, you will still gain mass if you are eating enough.

No I've had many breaks, and my diet is fine.

Just the issue at hand is what routine to follow despite my circumstances.

Either do 5x5 and gain strength with the possibility of screwing up my lower back, or do hypertrophy but not gain any strength.

[SpaceForRent]

dont' mess with your back I wound up in ER over the summer for a lower back injury, still feel it.

Get runners, dont' wear skate shoes much. soon as my back starts to tingle that's the first thing I do, switch to real runners.

after your week or few days off do lift, up the reps lower the weight a tad for a few weeks, build some endurance, get the back used to doing it. If you feel a tingle or it start to hurt in a bad way stop. KNOW YOUR LIMITS.

Straighten up that posture. It will make a big difference with how you back feels.


Hope that helps some

[Crazy_Desi]

dont' mess with your back I wound up in ER over the summer for a lower back injury, still feel it.

Get runners, dont' wear skate shoes much. soon as my back starts to tingle that's the first thing I do, switch to real runners.

after your week or few days off do lift, up the reps lower the weight a tad for a few weeks, build some endurance, get the back used to doing it. If you feel a tingle or it start to hurt in a bad way stop. KNOW YOUR LIMITS.

Straighten up that posture. It will make a big difference with how you back feels.


Hope that helps some

Yea good advice man. I think I won't do 5x5 for now, I'm going to be seeing a physical therapist soon.

Do you think I should stick to a bodypart split then?

I really do want to get stronger but I don't want to risk screwing up my lower back. If that means I have to lower the weight and do higher reps that's fine with me.

You think that's my best route?

[SpaceForRent]

Yea good advice man. I think I won't do 5x5 for now, I'm going to be seeing a physical therapist soon.

Do you think I should stick to a bodypart split then?

I really do want to get stronger but I don't want to risk screwing up my lower back. If that means I have to lower the weight and do higher reps that's fine with me.

You think that's my best route?

Whenever your doing something with back warm up stretch out, stretch a day or two after, it helps.

yes, I'd go with higher reps, make sure your technique is dead on.

Personally i'd do a split like this:

Chest
Back
Legs
Shoulders
Arms

2 days off, or put one day off in there somewhere and take a break before doing chest again.

That's what i'm doing and it works pretty good, again if it starts to feel bad quit, get out of there.

[7399martyn]

i wouldnt know what to do about your back injury.
i had a back injury from doing squats a couple weeks ago, but it was minor, i took a week off and now its good.

i had the same problem as you, i was stuck on the same weight for some time.

apachhe2 gave me advice to have a 4 week cycle.
something like.
week 1 - heavy
week 2 - medium
week 3 - heaviest
week 4 - deload.

you can ask him for advice, his better off giving you advice than most of the people hear, hes an experienced powerlifter.

[Nom Z]

dont' mess with your back I wound up in ER over the summer for a lower back injury, still feel it.

Get runners, dont' wear skate shoes much. soon as my back starts to tingle that's the first thing I do, switch to real runners.

after your week or few days off do lift, up the reps lower the weight a tad for a few weeks, build some endurance, get the back used to doing it. If you feel a tingle or it start to hurt in a bad way stop. KNOW YOUR LIMITS.

Straighten up that posture. It will make a big difference with how you back feels.


Hope that helps some

Only problem with running shoes is that they arent designed for lifting, thick-cushioning soles absorb your power in squats, and wedge heels force you on your toes when deadlifting. Why not get shoes that fit your feet well and provide proper arch support? I recently purchased ASICS wrestling shoes, and they have a lot of arch support and are great for lifting.

I would do a mix of hypertrophy and strength reps to get both worlds, see a chiropractor or physical therapist bc your back holds up everything else, screw that up and no lifting at all.

[mitchus55]

nah I've been at the same weight for a long time, the only way I'll come out of it is to do 5x5. I'm doing 5x5 now but I'm starting to think I might get lower back problems if I keep pushing it.

The seriously best thing for you that everyone has been saying already is for you to take a week or two off. If you stick to your diet and do some cardio you should come back and be able to destroy man!

[SpaceForRent]

Only problem with running shoes is that they arent designed for lifting, thick-cushioning soles absorb your power in squats, and wedge heels force you on your toes when deadlifting. Why not get shoes that fit your feet well and provide proper arch support? I recently purchased ASICS wrestling shoes, and they have a lot of arch support and are great for lifting.

I would do a mix of hypertrophy and strength reps to get both worlds, see a chiropractor or physical therapist bc your back holds up everything else, screw that up and no lifting at all.

I'm not talking about lifting wear whatever you want to lift I"m saying during the regular course of the day wear runners, outside the gym, they will help your back.

[Crazy_Desi]

Appreciate the advice, I think what I will do is stick to a split, and follow these guidelines..

-I will go light on anything that stresses the lower back (squats, shoulder presses).
-I'll use 10 reps for non compounds lifts, and 8 reps for compounds.
-I'll also stretch a lot more.

I guess I'll do this until my lower back pain is gone..

[Nom Z]

Appreciate the advice, I think what I will do is stick to a split, and follow these guidelines..

-I will go light on anything that stresses the lower back (squats, shoulder presses).
-I'll use 10 reps for non compounds lifts, and 8 reps for compounds.
-I'll also stretch a lot more.

I guess I'll do this until my lower back pain is gone..

Warm-up progressively for all exercises, especially ones involving your back. Try deads/squats warmed up well and perfect form.

[Joe_Lacek]

I have stalled on all my lifts, been lifting 16 months, and my lower back hurts when sitting down. However, I can still squat/deadlift. I've pretty much been on a split all year long, doing 5 reps on compounds and 8 reps on everything else.

Bench - 170

How are you stalled at 170 bench..? You're a good size that shouldnt be the case.

[Crazy_Desi]

How are you stalled at 170 bench..? You're a good size that shouldnt be the case.

Seriously, I have no idea lol. My last bulk I got up to 5/5/3x180, but then I ended my bulk and never tried.

It may be a form issue, I just don't feel very stable under that weight.. 11.5'' forearms ftl.

[Joe_Lacek]

You need stablizers. Start doing Dumbell press, that will help alot. Alot of assistance lifts are the key.

Close grip bench, incline dumbbell press. Tricep workouts

[l3urney]

Lower back issues mean you need more core work.

work those inner ab muscles, and you're lower back will feel much better.

speaking from experience

[Papacow]

i like how your bodyspace page says 197 :P

[Crazy_Desi]

i like how your bodyspace page says 197 :P

1RM, and that was when I was doing 180 for reps.

[Apachhe2]

apachhe2 gave me advice to have a 4 week cycle.
something like.
week 1 - heavy
week 2 - medium
week 3 - heaviest
week 4 - deload.

you can ask him for advice, his better off giving you advice than most of the people hear, hes an experienced powerlifter.

lol, thanks man!

OP -

1) solid deload
2) core work
3) warmup VERY well for squats and deads
4) don't go heavy 2 weeks in a row

[SotexKilla08]

id start doing pyramids if youre at a plateau, thats what i did and it seemed to help. it helped me jump from 205 to 225 on bench


edit: hyperextensions really helped me out, along with planks. planks really helped as well. thats my two cents
http://bodybuilding.com/fun/exercise...cle=Lower+Back

[Hesiodd]

how about the best way to increase weights: drop sets

[armyguy012]

how about you change up your routine? do diffrent exercise in a diffrent order.

[TheMightyManlet]

I would completely swap your routine up...

Start a strength routine, say 3 days a week, each focusing on either bench, squat, deadlift. For compounds do heavy triples/doubles, use chains/bands etc. and aim for strength. You will gain mass if you're diet is in check. After a while (when your strength is pretty good) have a week break then start a bb routine (if your aim is mass?), more reps, less weight etc.