It makes me walk funny
What’s your routine like? I’m on 5-3-1 and between squats variations, deads and good mornings, I start getting bad pumps in the 2nd week of each month. Or at least, I used to. I switched to hammer-strength machines and cables for row variations, and that helps quite a bit. I also find that overdoing the elliptical makes the pumps worse, so if you’re using machines for cardio, look out for that also.
The lower back is not directly worked by the deadlift, but it may be seriously injured by it. Back extensions/GHM’s are the greatest lower back exercise and all you need. According to Dr. Squat among else.
[quote]Alffi wrote:
The lower back is not directly worked by the deadlift[/quote]
This is not correct. The deadlift does not isolate the lower back, as it works many muscles, but it most certainly directly works the lower back.
Less reading…more lifting.
your carbs are to high before your workout and contribute to a higher than normal lactic acid build up.
try steak eggs, bcaas and caffeine instead and see if it still is that way.
ex, training with a PWO shake before a tri set legg day aint gonna be your best friend
the best thing ive done for it is something i read in a poliquin article about it. Stretching hip flexors between sets or during warmups. im not sure of the reason i believe he said that stretching them causes lower back to relax. not sure of the reason but it works
Magnesium may help.
Sounds weird I know but when the lower back pump gets real bad some ZMA works wonders. My GUESS is that since magnesium is required for muscles to relax the extra magnesium throws chemistry in favor of muscular relaxation.
Stretching hips/hams dynamically or statically and decompression all help. So do kidney rubs (a self massage thing) and punching the F***er until it relaxes work too.
I find my lower back hurts more when I’m not using my core as effectively. Stick out your stomach and flex it.
[quote]leaftye wrote:
I find my lower back hurts more when I’m not using my core as effectively. Stick out your stomach and flex it.[/quote]
Or, pull your stomach in and up which will activate your TVA during the lift, instead.
The former suggestion is actually more likely to lead to injury.
[quote] Brook wrote:
leaftye wrote:
I find my lower back hurts more when I’m not using my core as effectively. Stick out your stomach and flex it.
Or, pull your stomach in and up which will activate your TVA during the lift, instead.
The former suggestion is actually more likely to lead to injury.[/quote]
I know you’re a smart and respected guy, but sucking the gut in seems almost suicidal to me. A belly full of air is practically a must for me when lifting.
I had never really experienced an extreme lower back pump until the day my boss had me to blow up 25 new swiss balls with a hand pump, goddam that was the weirdest feeling ever. Nothing helped but hanging from a bar and fully extending my spine. I get somme minimal soreness from DLing, but nothing like that.