The Fitness Thread

[Bahamut-X]

Re: The Fitness Thread

Fitness gurus, I require advice.

I have been looking for ways to strengthen my lower back. Deadlifting is out of the question, since my back is already messed up from a slipped and bulging disc. Therefore, I am looking for some less aggressive back strengthening exercises. I already know plenty of yoga type poses that work the erectors but I am trying to find something that allows for adding weight.

For awhile I was using this while holding weights:

http://www.ohtrainer.com/images/exercise_images/LEGS%20Glute%20Ham%20Raise1.JPG

However, I'm pretty sure this is making my back worse. Ever since I've started doing it my back has started aching worse than usual and I suspect it is because of this machine.

I guess my question is, is this a machine that is easy to use improperly? Whenever I use it I try to keep my back is straight as possible but I have a feeling I'm still screwing something up. Any other suggestions for lower back other than deadlifts?

[Senip]

Re: The Fitness Thread

Fitness gurus, I require advice.

I have been looking for ways to strengthen my lower back. Deadlifting is out of the question, since my back is already messed up from a slipped and bulging disc. Therefore, I am looking for some less aggressive back strengthening exercises. I already know plenty of yoga type poses that work the erectors but I am trying to find something that allows for adding weight.

For awhile I was using this while holding weights:

http://www.ohtrainer.com/images/exercise_images/LEGS%20Glute%20Ham%20Raise1.JPG

However, I'm pretty sure this is making my back worse. Ever since I've started doing it my back has started aching worse than usual and I suspect it is because of this machine.

I guess my question is, is this a machine that is easy to use improperly? Whenever I use it I try to keep my back is straight as possible but I have a feeling I'm still screwing something up. Any other suggestions for lower back other than deadlifts?

When you do those, you gotta make sure you only go until you're straight or at a slight arch. A lot of people go WAY THE **** BACK,a nd that's why your back hurts.

Reverse Hyper Machines are amazing for fixing back issues. If you do deads properly, they'll help fix your back as well.

[Senip]

Re: The Fitness Thread

http://www.youtube.com/watch?v=URNVKPD12vg&feature=player_embedded

Also also:

http://www.youtube.com/watch?v=gLix3Z2zjRg&feature=player_detailpage#t=157s

[Bahamut-X]

Re: The Fitness Thread

When you do those, you gotta make sure you only go until you're straight or at a slight arch. A lot of people go WAY THE **** BACK,a nd that's why your back hurts.

When you say straight, you mean so that your body goes no farther than making a straight line on the way back up?

Also, you want to try and keep your back as straight as possible as well right? That's what I've been trying to do since I notice it is tempting to arch your back as you lean over on the way down.

[Senip]

Re: The Fitness Thread

you want to keep the natural curve of your spine at all times.

Also, if you want, you can try to do deadlifts with your feet about a foot apart from each other, rather than shoulder width, and your hands just beyond that.

[Syhto]

Re: The Fitness Thread

buff dentist inc.

i died

[Reach]

Re: The Fitness Thread

Buff dentist leg day incoming.

Gonna go for 270x10 on the squat.

[Senip]

Re: The Fitness Thread

Finally pulled 500 and did a new PR with leg press, did 1260x15. Had to work through a mental block but I think I'm gonna start seeing how heavy I can go now.

[Reach]

Re: The Fitness Thread

1260 lmao

Incline leg press I'm assuming.

How did you increment up to such a #? 10 pounds a session or what?

Last time I tried leg press, 600 was light and 700 wasn't too bad, but I found it hard to go higher because I felt like my hamstrings were snapping to pieces if I went to parallel.


270x11 on the squat today. Always nice to shoot for a new PR and beat it!

Hoping to be over 315x10 by the end of this bulk cycle.

[Senip]

Re: The Fitness Thread

Great work on the squats, 315x10 is easily doable. Yeah, incline, our vertical only goes up to maybe 10.

I've always been really good at leg press, going to 90 degrees. My problem is that I was afraid of hurting myself, so I never let myself go higher than 1000. Decided that I wasnt going to do that anymore, put the weight on and let the leg press machine push it until my knees were touching my chest, and just listened to a crosby, stills, nash song and relaxed until my heart beat was steady.

[Reach]

Re: The Fitness Thread

That's a sick amount of weight. You're halfway to big Ronnie status.


My squat puts me at about a 1RM of 370, which isn't bad for my body weight (167.5). It actually puts me well into the 'Advanced' category according to http://www.exrx.net/Testing/WeightLi...Standards.html

Which is funny, because that makes it by far my best exercise, which is especially funny because I work legs the least. haha

My bench is like 190x8 right now and has been progressing pretty slowly compared to squat. Maybe I'll start doing chest less and see if the extra recovery speeds up progress (I've been working legs once every 8 days and chest once every 4-5 days).

[Senip]

Re: The Fitness Thread

I'm elite in bench press, advanced in everything else but power snatches (I dont do that.)

[kmay]

Re: The Fitness Thread

you guys are so impressive its annoying.

[Reach]

Re: The Fitness Thread

http://www.cnn.com/2011/10/14/health/video-gamers-bodybuilders-fitocracy/index.html

Go nerds go.


Also, this guy would have been slightly more belivable beating the shit out of batman with his bare hands: http://i.imgur.com/VyMKn.jpg

Probably can't act though. XD

edit: Video: https://www.youtube.com/watch?v=46oX...e_gdata_player

[Senip]

Re: The Fitness Thread

http://www.cnn.com/2011/10/14/health...acy/index.html

Go nerds go.


Also, this guy would have been slightly more belivable beating the shit out of batman with his bare hands: http://i.imgur.com/VyMKn.jpg

Probably can't act though. XD

edit: Video: https://www.youtube.com/watch?v=46oX...e_gdata_player

Have you seen him train? Jason Huh is such a badass, and he does everything "wrong" to conventional body building thoughts. Half reps, barely moving, etc, but then bam, super huge.