@bluecollar- Ok I can now see your newest post. I was originally diagnosed with a pulled lower back muscle. It may still be just that, yet I am going to the doc to make sure it’s not something worse. If it was a pulled muscle is it simply a matter of allowing it to heal then working up to my original weight in a few weeks? I’m def the one misunderstanding so I want to clarify.
I’m sorry if I seem inpatient. I just haven’t been able to train normally in a full year, and the shit i’ve dealt with has been really serious. I’m just getting frustrating cause its literally been one thing after another and they happen before the last thing even has time to completely go away.
[quote]bulkNcut wrote:
@bluecollar- Ok I can now see your newest post. I was originally diagnosed with a pulled lower back muscle. It may still be just that, yet I am going to the doc to make sure it’s not something worse. If it was a pulled muscle is it simply a matter of allowing it to heal then working up to my original weight in a few weeks? I’m def the one misunderstanding so I want to clarify. [/quote]
A ‘pulled lower back muscle’ is really vague. Did you get an mri done?
[quote]LankyMofo wrote:
[quote]detazathoth wrote:
[quote]LankyMofo wrote:
[quote]bulkNcut wrote:
I would have to agree. It’s been very helpful. I’ve got another question though. Should my goal still be to gain 1lb a week? Or should it be less? Also if its less how do I go about that. I mean 1lb a week is pretty easy to do and account for. when people say 1/4lb a week how the hell do you adjust calories for that? [/quote]
Mathematically speaking, there are 3500 calories/pound, so if you’re eating 500 cals over maintenance currently to gain 1 pound/week, eat only 250 cals over maintenance to gain only 1/2 pound/week.
That being said, the numbers will probably never be exact given too many variables, so best just to stay consistent on a daily basis and make adjustments every so often as necessary. [/quote]
Words can’t describe how much I <3 this post[/quote]
Can’t tell if srs.[/quote]
I am. That was the best post in this thread.
One doesn’t get fat overnight, I think this approach is best, so one knows exaclty how much to cut back if you need to re-assess your bulk.
[quote]bulkNcut wrote:
I’m sorry if I seem inpatient. I just haven’t been able to train normally in a full year, and the shit i’ve dealt with has been really serious. I’m just getting frustrating cause its literally been one thing after another and they happen before the last thing even has time to completely go away. [/quote]
If you haven’t been able to train for a full year you are in terrible shape. You are not going to correct that in three weeks. You have cascadings issue because you fail to properly address the root problems.
Be a thinker; not a stinker!
[quote]BlueCollarTr8n wrote:
[quote]bulkNcut wrote:
I’m sorry if I seem inpatient. I just haven’t been able to train normally in a full year, and the shit i’ve dealt with has been really serious. I’m just getting frustrating cause its literally been one thing after another and they happen before the last thing even has time to completely go away. [/quote]
If you haven’t been able to train for a full year you are in terrible shape. You are not going to correct that in three weeks. You have cascadings issue because you fail to properly address the root problems.
Be a thinker; not a stinker! [/quote]
x2.
Op - you’ve got what sound to be serious issues and you’re asking us how to lift heavy again as soon as possible. If I were you, I’d be taking it pretty slow, thinking about longevity.
I’ve been able to train hard just with limitations. They told me I pulled my lower back, thats all I can say. I was recommended to physical therapy today and I ran into the PT’s assistant and he said it should last about 8 weeks. Idk though I wasn’t too impressed with the PT last time. I went through 8 weeks of it for tendonitis and came back and nothing had changed. I bought a voodoo band and fixed it on my own in a week. I guess my biggest problem is how I’m gonna heal this, and how the hell I’m gonna transition back into 5/3/1 with my press, deadlift, and squat once this heals.
[quote]bulkNcut wrote:
I’ve been able to train hard just with limitations.
I guess my biggest problem is how I’m gonna heal this, and how the hell I’m gonna transition back into 5/3/1 with my press, deadlift, and squat once this heals. [/quote]
Training w/limitations is not training hard.
Your biggest problem is that you have an unrealistic expectation relative to your specific situation. Injuries don’t heal themselves…I have no idea if PT is the best option, but I know if you go into it with an attitude you’re likely to get little out it. PT is not intended to get you back into 5/3/1, it’s intended to get you to a point where you can begin to get back into 5/3/1. When a lifter is returning from an injury/lay-off you need to ‘go long, before you go strong’. Like I said earlier that’s at least 3 months working lighter loads in a higher rep range with isolation work added in. Address the limitations!
@bluecollar, I don’t like what you’re saying but I know you’re right haha. I am gonna do PT for a few weeks and see how it goes, my back is feeling quite better already but I’m gonna take the whole long before strong approach haha. Anyways anybody have any good ideas for leg training that won’t stress the lower back? I’m thinking body weight lunges and then progressing slowly to dumbbells.
Other than lunges any ideas? Especially for hamstrings. Also I need to strengthen my core to prevent further lower back injuries and improve stabilization. Any ideas on how to do this optimally? I have tried planks but its hard to program them. I mean how do you progress?
[quote]bulkNcut wrote:
@bluecollar, I don’t like what you’re saying but I know you’re right haha. I am gonna do PT for a few weeks and see how it goes, my back is feeling quite better already but I’m gonna take the whole long before strong approach haha. Anyways anybody have any good ideas for leg training that won’t stress the lower back? I’m thinking body weight lunges and then progressing slowly to dumbbells. Other than lunges any ideas? Especially for hamstrings. Also I need to strengthen my core to prevent further lower back injuries and improve stabilization. Any ideas on how to do this optimally? I have tried planks but its hard to program them. I mean how do you progress? [/quote]
Bulgarian split squats feel great on my back and murder my legs. Try bodyweight sets of 20 per leg. Gradually add light dumbells and increase the weight so long as your back feels ok an eventually get down to the lower rep range.
Once you start adding dumbells, even light ones, stabilizing yourself becomes part of the workout and you will still get good leg stimulation without much lower back stress.
And for the hammies, try so glute ham raises, may actually help built some strength in the lower back too.
Just my two cents, good luck.