On this new program I am on right now I squat 3 days a week, and deadlift every session. I have completed 2 days on this program. After I did my squats I got this crazy lower back pump that was so painful I wasn’t able to walk. I had to lay down on a foam roller for a minute and roll it out. I have gotten these before when I was training kind of west sideish.
My question is how do you guys think I am getting these. The work sets of my squat where 3x5 after a ton of warm up sets. Also, how could I prevent from getting them. This combine with some really bad calf cramps mad that session impossible to complete the work out. I had to cut my GHRs short it was so painful.
Sounds like you’re someone who’s prone to cramps. Taurine and potassium might be something you want to look at as far as supplementation. I’m assuming you already drink lots of water. If not try to drink lots of water. Before your workouts have you ever tried rolling out on a tennis ball or lacrosse ball? When my back gets tight I lay on a tennis ball and roll around until I find the tightest spots. I will lay on that spot for about a minute or until I feel the knot loosen.
As far as your calves go, you could foam roll the calves themselves. Also try rolling your foot on a tennis ball or lacrosse ball for a few minutes each foot. Often times the tightness in the bottom of the foot will lead to tightness in the calves, and eventually everything else. Hope this is useful.
I have no idea how to not get lower back pumps, but as far as treating them, those GHRs actually may have helped. In my experience, I can get the pump to go away by setting myself up in a ghr and propping my upperbody upright on the pad. Seems to get the blood to drain. Laying on my back with my legs up is also very helpful.
my friend had debilitatiting back pumps from tren.
First off, make sure you’re well hydrated. Remember the 3 C’s of urinating:
1)Consistently- you’re going every couple of hours or so
2)Copiously- you have a strong stream that goes for a while
3)Clear- Your urine should have no to little color, if it’s dark amber you’re something between dehydrated to suffering heat exhaustion
Make sure you’re getting certain salts. Namely, Mg and K.
It could also be that this is a new program for you and you’re just not used to it and it’ll go away with enough time spent with it. If it’s that bad you might want to transition into the new program rather then going full speed ahead. This is the one I’m leaning towards.
It could be your form and the increased frequency with doing squats and deads in the same workouts is magnifying the effects of a form flaw(s).
Could tie into the above or be a stand alone, but your mobility might not be up to par and like above the new program causes more issues from lack of mobility.
I do DE box squats and after I finish them, I get a crazy back pump and just lie down on a stretching mat for a couple of minutes and I always end up thinking about good times floating on a tube down a river… good times, good times… Ok, where was I… oh yeah, after that little rest I just nut up and start doing some deadlifts.
Fletch I think you really hit it on the head. I actually have terrible mobility. I drink almost 2 gallons of water on training days. I am really wondering if that is enough for 280 pounds though. As for the Salts, only thing I take is a multi vitamin a day. Also I’m not on steriods lmao, I can barely afford going to the gym. Steriods will come later.
Clean up your squat form. I bet your lower back rounds too much. Squatting (pulling) with a tight lower back shouldn’t normally cause excessive pumps, except when on da roids.
Foam roll your glutes, helps incredibly well
IMO once you develop a certain level of lower back hypertrophy you’ll get these pumps. Mine are debilitating but it’s something i’ve just gotten used to. In general for me I get them badly when my lower back is slightly overtrained. Try foam rolling as mentioned but also watch the volume on deadlifts, reverse hypers etc.