MR Prime Time Action

Training Bodybuilding
41

Foobar,

First off, thanks for looking over the site the other day; your insight was very valuable and I’ll be implementing all of your thoughts!

As for the back, does it hurt in the middle or off to one side? When you hurt it deadlifting before, did you feel any rounding?

As far as getting you back in the game quick, I would focus on what you are doing plus adding in a ton of stretching for the glutes, hamstrings and hip flexors (this one is crucial). As well, if you can get some massage done, that can typically help as well. If not, foam rolling the above areas can be critical in getting you back to the iron ASAP too.

Let me know how things work out and hopefully I can help more!

Stay strong
MR

[quote]foobar57 wrote:
Hey Mike -

Did a PB on my DL yesterday morning. Last night, I had a small “ouch” occur in my lower back while I was sleeping, if you can believe. Nothing real serious, but tender enough.

Last time I was at this weight for DL was about 9 months ago, at which point I hurt my back during the exercise. That injury was much more severe.

I was at my chiro, and she got things lined up again. I’ll be icing and stretching only 'til Monday, then we’ll see.

I stretch regularly, but maybe I’m not hitting everything the way I need to. I’ll be printing off your stretching articles tomorrow, but is there anything specific you can suggest I look at?

Thanks, my friend…

TEY[/quote]

42

Discomfort is smack in the middle of the small of the back.

Chiro adjusted me in about 5 different places, but the biggest ‘pops’ were between the shoulder blades (and I swear I had my blades back during the DL).

I’ll break out the foam roller tomorrow on the aforementioned areas.

BTW, check your e-mail, thought of something else for your site - what can I say, I’m a techno-propeller-head :slight_smile:

Take care,

TEY

[quote]Mike Robertson wrote:
Foobar,

First off, thanks for looking over the site the other day; your insight was very valuable and I’ll be implementing all of your thoughts!

As for the back, does it hurt in the middle or off to one side? When you hurt it deadlifting before, did you feel any rounding?

As far as getting you back in the game quick, I would focus on what you are doing plus adding in a ton of stretching for the glutes, hamstrings and hip
flexors (this one is crucial). As well, if you can get some massage done, that can typically help as well. If not, foam rolling the above areas can be critical in getting you back to the iron ASAP too.

Let me know how things work out and hopefully I can help more!

Stay strong
MR

foobar57 wrote:
Hey Mike -

Did a PB on my DL yesterday morning. Last night, I had a small “ouch” occur in my lower back while I was sleeping, if you can believe. Nothing real serious, but tender enough.

Last time I was at this weight for DL was about 9 months ago, at which point I hurt my back during the exercise. That injury was much more severe.

I was at my chiro, and she got things lined up again. I’ll be icing and stretching only 'til Monday, then we’ll see.

I stretch regularly, but maybe I’m not hitting everything the way I need to. I’ll be printing off your stretching articles tomorrow, but is there anything specific you can suggest I look at?

Thanks, my friend…

TEY

[/quote]

43

I’ll buy you a beer at the SWIS; if you’ll drink it, that is!

(Come on bro, if you can eat Pop Tarts, you can at least drink a beer!)

Stay strong
MR

[quote]David Barr wrote:
I like your page. I like everything about it. I think I’ll sign up for training right now!

[when do I get paid for this?]

Seriously, great job![/quote]

44

Nate,

Thanks for the tips. I think I’ll do a ‘sandbag’ day much like a strongman day a keep the iron as well in the same week. Cheers.

Brad

45

[quote]BradS wrote:
Nate,

Thanks for the tips. I think I’ll do a ‘sandbag’ day much like a strongman day a keep the iron as well in the same week. Cheers.

Brad[/quote]

Word!

I’d keep the iron too! It’s just like kbells vs. free weights. They are a useful tool, but I’d rather always keep the weights but supplement it with kbells or any other additional stuff (sandbags, sled drags, etc.).

46

T-Nation -

I’ll be on for 2 hours tonight, and I’m ready for whatever questions you’ve got for me. Fire away!

Stay strong
MR

47

Ok, I’m actually on getting some work done now, so feel free to hit me up whenever…I’m on 'til 9 PM EST!

Stay strong
MR

48

MR,
I never really understood what the broomstick shoulder stretch was. Could you describe it for me?

Thanks.

49

Grab a broomstick with a wider than shoulder width grip and the arms straight. Start with it in front of the body, and keeping the arms straight, take it all the way back until it touches your back/ass. Go back and forth until you feel things are adequately loose.

Stay strong
MR

[quote]nopal_juventus wrote:
MR,
I never really understood what the broomstick shoulder stretch was. Could you describe it for me?

Thanks.[/quote]

50

Mike,
I consume about 2700 calories on workout days, but only 2300 calories on non-workout days. Is this too much of a decrease of calories?
Thanks!
RetailBoy

51

It’s impossible to tell without knowing things like how many calories you burn during exercise, your BMR, how active you are in daily life, your body weight, etc. Give me a little more info so I can help!

Stay strong
MR

[quote]retailboy wrote:
Mike,
I consume about 2700 calories on workout days, but only 2300 calories on non-workout days. Is this too much of a decrease of calories?
Thanks!
RetailBoy[/quote]

52

Mike, a while back on one of EC’s threads I mentioned that I have a grade 2 spondylolisthesis. EC commented that single leg exercises should be my friend.

My question is this: I’m interested in getting into powerlifting. Should I just drop the idea, or would it be possible to train using single leg exercises for the most part with maybe some DE work such as box squats to groove technique? Also, do you think I will be OK continuing with deadlifts (my impression is that they are less stress on my back than squats) or should I go to single leg DL as well?

53

Would you put someone that is 30% bodyfat on any of the intense anaerobic programs(german body comp,meltdown etc.)or would he just diet and walk at first(and some form of strength training of course)?
Brandon Green

54

Mike,
I’m 18 5’7" 170lbs 10%bf. On workout days I do 50 minutes of 75% compound and 25% isolated lifts. I do fullbody split routine that is 4 days a week. I do a very brisk one mile walk on non-workout mournings. I am a college student(4 days a week) so I walk fast paced w/ a 25lb pack on for about 40 min overall usually but then sit and do school work for the rest of the day. A calculator said my raw BMR was 1862.6. Hope that helps.
Thanks!
RetailBoy

55

There’s a guy here in Indiana that has a grade 2 spondy I believe, and he still holds a state record for deadlifting. So no, I don’t think it’s totally out of the question. However, he will readily admit that there are many times he has to train around it, so you’ll have to be smart and listen to your body.

Yes, single leg exercises should be your friend. More importantly, I would fix myself up with a stud chiro and check into the Pettibon system of chiropractic. I have a buddy who’s learning this system and he says they have actually reversed grade 2 spondys. Now, I’m not trying to get your hopes up here (or even necessarily promoting it), but it’s exciting to know that people are working on this stuff.

Keep me posted on how things are going and good luck!

Stay strong
MR

[quote]sharetrader wrote:
Mike, a while back on one of EC’s threads I mentioned that I have a grade 2 spondylolisthesis. EC commented that single leg exercises should be my friend.

My question is this: I’m interested in getting into powerlifting. Should I just drop the idea, or would it be possible to train using single leg exercises for the most part with maybe some DE work such as box squats to groove technique? Also, do you think I will be OK continuing with deadlifts (my impression is that they are less stress on my back than squats) or should I go to single leg DL as well?[/quote]

56

It depends on their current level of fitness and what they’ve been doing up to this point. Have they been doing anything up to this point? If that’s the case, I would go with some bodyweight strength stuff and some light aerobic activity. As well, I’d really focus on just making the more active and getting them interested in proper eating habits. They have a long way to go, so start off with the basics and then build them up.

Stay strong
MR

[quote]cccp21 wrote:
Would you put someone that is 30% bodyfat on any of the intense anaerobic programs(german body comp,meltdown etc.)or would he just diet and walk at first(and some form of strength training of course)?
Brandon Green[/quote]

57

Mike in Mcgill’s latest book “ultimate back fitness and performance” he seems to be highly agaist passive, static strecthing, says that therei s no evidence to even support what it supposably does. Have you gotten a chance to read the book? your thoughts?

Also Mcgill goes on to say that those with more flexable lower backs are actually more injuiry prone and basically anywhere else that a muscle is lengthen

thoughts?

58

So you’re 170 pounds and you’re looking to lose body fat? Am I correct?

I don’t think the 400 kcal difference is too much at this point. I would make sure that you’re getting in adequate kcals post-training, though.

Stay strong
MR

[quote]retailboy wrote:
Mike,
I’m 18 5’7" 170lbs 10%bf. On workout days I do 50 minutes of 75% compound and 25% isolated lifts. I do fullbody split routine that is 4 days a week. I do a very brisk one mile walk on non-workout mournings. I am a college student(4 days a week) so I walk fast paced w/ a 25lb pack on for about 40 min overall usually but then sit and do school work for the rest of the day. A calculator said my raw BMR was 1862.6. Hope that helps.
Thanks!
RetailBoy[/quote]

59

hi there mike hope your coming along well. Do you believe its necessary at all times to prioritze scapula retraction work. Vertical pulling and pushing and horizontal pushing all cause some degree of internal rotation and scapula pronation. should horizontal pulling equal out these three movement patterns in terms of volume. Currently I am doing three total body routines a week and trying to equal out the numbers is a little difficult without completely leaving out a movement.

I know you could just do 5 sets of 8 for rowing along with 5 sets of 5 or 3 for horizontal pulling but wouldnt this kind of work essential work different muscle fibers in the chest and back.

a second question would be how would you determine quanitatively the difference between doing 8 sets of 3 with a 5rm max of a given exercise or doing 3 sets of 8 with a 10rm. obviously one is higher in intensity and equal in volume so that exercise would be more intense, but is there any way to determine by how much. this same question would apply to different exercises that work the same muscle group. deadlifts or good mornings should be harder on the posterior chain then pull throughs even though all three are compound movements, but is there a way to predict how much more so.

60

If you give me the page, I’m more than willing to check it out…I’ve got it sitting right next to me.

Now, I’ve read the research, and I’m allowed my opinion as well; I disagree. The research seems to find funny ways of saying that flexibility ISN’T flexibility! I went over this in the discussion of one of my “Hardcore Stretching” pieces, so you may want to check that article discussion. Regardless, stretch your hip flexors every night for a month, taking a pre-and post shot. I guarantee that you’ll have more ROM. I will also agree that there isn’t a huge carryover from static stretching to dynamic ROM, but that isn’t really what you asked.

Now, with regards to McGill’s advice on flexibility in/around the low back, I think it’s true to an extent. Basically, you have to look at the population first and foremost. Am I going to have an acute low back patient perform round back toe touches? Hell no. But an elite athlete that has no spinal issues whatsoever? And, what if this person is extremely tight in the posterior chain? Could the excessive tension not lead to an injury as well? Do you seem what I’m getting at here? You can’t make a blanket statement for all populations.

For example, I use the “Inchworm” dynamic flex movement (it includes a toe-touch) with almost all my athletes b/c they are so tight in the posterior chain. At the same time, I’m also enforcing (with other movements) mobility around the hips and the ability to maintain a neutral spine in all movements (especially weight training movements).

I hope this answers your question!

Stay strong
MR

[quote]bigpump23 wrote:
Mike in Mcgill’s latest book “ultimate back fitness and performance” he seems to be highly agaist passive, static strecthing, says that therei s no evidence to even support what it supposably does. Have you gotten a chance to read the book? your thoughts?

Also Mcgill goes on to say that those with more flexable lower backs are actually more injuiry prone and basically anywhere else that a muscle is lengthen

thoughts?[/quote]