Back soreness

warchild

Does anybody else get this? When I train legs, chest, arms etc I feel sore for a good few days after, this tells me that my training has hit the spot.

The problem is my back, I can progressively use heavier weights, but i never get a good pump or ever feel sore. Is this something genetic?

Gail

Hey warchild

I have a very strong back and I really have to hit it hard to get a good workout. I start off with either low pulley rows then Lat pull downs, or vice versa, (I switch it from one week to the next , cus I go really heavy on the first exercise, so the next exercise is never quite as heavy).

I keep my form really strict, concentrate on negatives too, and have a training partner to help me go heavy. I do at least 4 sets of 8 reps on 4 different exercises, and also do some pull ups.

I find I do get some back tightness then, but only if I really push it. You may just have a strong back too and you may need to push yourself, but keep it strict, you don't wanna hurt the lower back which is easy done when going heavy.

gailx

warchild

Cheers Gail

Will try some negatives.

I really want to try and the the same crippled feeling in my back as i do the day after doing squats.

spearman

Hey there,

What type of exercise are you doing for your back?
I find that heavy dead's work wonders for my back form top to bottom.
I like to keep my feet slighty wider than shoulder distance apart and when lifting up the bar up, focus on using your back muscles and feel the squeeze when lifting. Let your back do the work, not your legs. But keep your back straight!
I then finsih off with some bent over rows and shrugs

S

jackamo

right i had this injury i tore a lkigerment in my lower bk from footie and couldnt do nothing for like 2 months then i also had growing pains being 16 then about 4 months ago i started doing dead lifts and up right rows did wonders for me strenghtens the bk and dnt really get bk ache anymore but rember alwasys ware a belt when doing dead lifts once u hve masterd the techneque of doing deadlifts with no wieghts

themule

Hiya mate, welcome to the board, interesting that you tore a ligament in your lower back playing football, how exactly did you sustain this injury, if you dont mind me asking.




Dave.

jackamo

hiya cheers, i did a 180 degree in twist in mid air doing a volly in a match lol, just felt it catch. And boi did it hurt i pullys every thing around u tighter coz the ligerment cant be used properly so relise on every thing els to hold it together, which means u walk funny and every thing els hurts coz the ligerment pulls on your hips aswell. This is exactly wot the back specialist told me m8t, sounds complecated and wrong but is right.

warchild

Hiya

Have based my training around deads, chins and db rows. I manage to exceed the previous weeks targets so must be doing something right. The problem is that a day or so after i feel like i could do it again.

As an aside, something that i now find works for me, (dont know if its a placebo effect) is to eat a large baked potato just before bed on nights before I do weights workout. This seems to give a good energy boost and reps seem to easily increase on previous weeks.

I might be talking rubbish, please tell me if I am.

Ric

Hiya warchild,

Never heard of that one mate and can't see how it makes a difference.

Are deads, chins & rows all you do for your back ??

what about seated row, lat pulls ect.. ??

I am currently doing 5-6 exercises per bodypart

Back day consists of:

Deads - 5 sets of 8 (2 of these are warm ups with light weights)
Bent over rows - 3 sets of 8
Lat pulls 3 sets of 8 (mix between wide & short grip)
Db rows - 3 sets of 8
Seated rows 3 sets of 8 (mix between wide & short grip)
and usually finish off with overhead pullovers again 3 sets of 8

I switch the whole routine around every 4 weeks to keep it fresh.

Then depending on the time I might throw in some bicep movements like isolated bicep db curls & hammer curls, though usually I do not have time. ( I train for 45 mins to 60 mins and no more due to my kickboxing commitments ).

My back usually feels tight after the first 2 exercises, then eases up and is fine after that same as you.

Benj

Being sore or having a pump is no indication of progress!

If your weights are progressivly increasing, then that shows that your getting stronger, and no doubt bigger!