lighter weights

[bigman00]

Hello All,

I did my back in christmas last year but surprisingly not in the gym.
Since then i rested alot with very little gym time.
But since august i started back again with everything feeling good and no pain.
But unfortunately my back went again doing barbell curls.

I am big and fit guy and am just wondering will i be able to keep up my muscle size
using lighter weights now that even moderate weights are putting out my back.

Thanks for any advice.

My stats i am 6'2, 12% bf, 227 lbs.
I have been lifting for 10 yrs.

[chunkysnowman]

Have you seen a specialist about your back? Little point us giving you any kind of advice unless we know exactly what is wrong with you and/or what your consultant has said. Just to say "I did my back in" doesnt give us enough.

Not having a go at you in any way, we just need a bit more info.

[Whiskeyjack]

It might be your positioning too that reactivates your injury. It'll have to be a trial and error thing as to what you can and can't do for now.

For lats you could do DB one armed rows and pullups for instance, and DB incline curls for biceps.

As to light weights, you might still gain depending on intensity and volume. Intensity=heavier weight, more reps, and/or more speed (I.e. less time between sets). So a superset routine of opposite groups with lighter weight, a few mire reps, and concentration on form might make a difference, turning adversity to advantage.

[emp1acur]

Have you seen a specialist about your back? Little point us giving you any kind of advice unless we know exactly what is wrong with you and/or what your consultant has said. Just to say "I did my back in" doesnt give us enough.

Not having a go at you in any way, we just need a bit more info.

^^This. Have you been monitored by a doctor/specialist, and have you had physiotherapy? Sounds like there needs to be a plan in place for recovery with professional opinion/advice as to how to move forward.

[bigman00]

No your absolutely correct.
I should have gave more info.
I have a herniated disc in my lower back.
It was fine when i started back in august after resting since christmas.
Doing the barbel curls gave me the pain,it was'nt the weight that did the damage.It was because i was pushing out extra reps
and that caused too much strain,
i have been resting it for the last week and everything seems fine again so i want to get back into it.
Now just to keep fit and keep everything hard.

So if i could work the muscles with a lighter weight and not lose too much size i would be happy.
One thing i have going for me is i always push hard,so if i could achieve what i want with lighter weights then i will give it a go
without the worry.
But if i think i am wasting my time i will rethink.

[bigman00]

I did'nt refresh the page before i replied so Thanks for your advice.

The only professional advice that any specialist will give is "just don't do it"
But i have worked hard to get where i am to give up that easy.

I think trial and error is my way forward now.

[philipj]

I have a host of back injuries. Professionals were of very little help. What has really helped is very light weight Good Mornings. I have started with an empty bar, making 20lb increases, and have never gone over 100 lbs. Someone pointed out to me that I am one of the few people who actually do Good Mornings. Too many hate high rep, light weight work, but it is soo much better than the back pain the you and I know first handed.

[bigman00]

To be honest i always hated high reps,but since i started back in the gym that is what i am trying to get used too,
and i think will have to get used too.

But like you siad,it's better than crippling back pain.

I think my best option is light intense work with very little rest.
And change my routine more often to shock my body more.
and see how i go from there.

[ljimd]

OP, you take your back out of the mix by doing incline db curls while you continue your disc rehab. Just an idea. Good luck.

[Old_swole]

It really doesn't matter what anybody out here thinks...If you back is not quite right yet then go at YOUR pace or ya might end up right back where you started. Only you know what your back will take. You need to re-think your priorities. JMO

[chunkysnowman]

No your absolutely correct.
I should have gave more info.
I have a herniated disc in my lower back.
It was fine when i started back in august after resting since christmas.
Doing the barbel curls gave me the pain,it was'nt the weight that did the damage.It was because i was pushing out extra reps
and that caused too much strain,
i have been resting it for the last week and everything seems fine again so i want to get back into it.
Now just to keep fit and keep everything hard.

So if i could work the muscles with a lighter weight and not lose too much size i would be happy.
One thing i have going for me is i always push hard,so if i could achieve what i want with lighter weights then i will give it a go
without the worry.
But if i think i am wasting my time i will rethink.

And you were never given any physio for that? The lower back is an area that you really should take great care rehabbing. The reason for this is that the lower the injury is in your spine the greater the weight supported. I honestly would spend 4-6 weeks JUST doing back strengthening and flexibility work. The urge to roar in there and start pumping must be great, but the best advice I can give you is GO SLOW, and steadily increase your weight only when you have completed two successive workouts with no reaction - its often the rest time between workouts when injuries rear their ugly heads. Good luck.