The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    lower back advice needed

    been dabbling in weights scince i was young but just turned forty yesterday and have started doing the three main lifts{bench,deadlift,squat}for about three months.while squatting i was looking to get six reps of 380 and its felt great until rep four,don't know if was going to fast or just letting my mind wander but my lower back just seemed to give out and as a result i went down to a squat where my butt was almost touching the floor.i waited a bit and tossed the weight off my back,lower back was very tender for about three days,and now i feel i really need to focus on strengthing it.whats gonna do the job?

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  3. #2
    Garage Lifter
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    The best thing for my back was/is squatting, deadlifting, and power cleans. Back extensions, Reverse Hypers, and Ab work could also be good. Foam rolling may also help.

    Is this the first time you've tweaked your back from lifting?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  4. #3
    Wannabebig Member
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    yeah,the first time it got to me.just don't like feeling its because its weak.right now i'm 5'10 265#,bench 325,deadlift 425,squat,430.gotta lose some gut,thats not helping my back i am sure.

  5. #4
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    I'd drop the weight for a while til your form's nailed in, waaaaaayyy less chance of that ever happening again
    Go now, run along and tell your xerxes he faces free men here, not slaves

  6. #5
    Undead Evil He-Man KarlMarx's Avatar
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    Good Mornings are doing it for me. And romanain deadlifts. I actually think a significant part of the problem is in my abs...you might think about that too.

  7. #6
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    Ab work.

    I had back issues for years and then I started really training my abs. 4 times a week 12-16 sets per workout. After a year of that my back isnt an issue.

    Abs, abs, abs, and then more abs. Its that simple.
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  8. #7
    Undead Evil He-Man KarlMarx's Avatar
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    Quote Originally Posted by ScottYard View Post
    Ab work.

    I had back issues for years and then I started really training my abs. 4 times a week 12-16 sets per workout. After a year of that my back isnt an issue.

    Abs, abs, abs, and then more abs. Its that simple.
    Scott, 12-16 SETS 4x/week? How many reps? Weighted or not? I need to work on abs but I haven't been putting in that much volume. I do 4 sets of 10-15 weighted 1 day, and 2 or 3 sets of 60 without weights the other day for 2x/week total. Maybe I need to put some more volume in.... What was your experience with abs and its relationship to the lower back?

  9. #8
    Wannabebig Member
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    thanks,i will start abs 4xweek.

  10. #9
    Senior Member Magilla's Avatar
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    I am no expert, but ab work helped me out tremendously.
    Stats: (11/1/2009)
    Ht: 6'1"
    Weight 250#

  11. #10
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    The exercises will help...but fix your mindset to. Strength = technique + muscular strength + mental....make sure you hitting all of them.
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

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  12. #11
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    I second what Scott said... Whole lotta' ab work bro!

    I usually super-set hypers w/ weighted ab work at least 2-3 times per week.

    Aside from that, gotta work on your form on the squat since you're just started doing the big (3) consistantly. There are many great instructional vidoes & info on this board as well as the internet in general.
    Good luck
    RC

  13. #12
    Wannabebig Member
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    i am gonna give my abs hell,any suggestions on excercises?i will also go lighter for now and nail form/mind set when squating.any advice is appreciated.

  14. #13
    THE 800 QUEST NickAus's Avatar
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    Hanging band abs

    Pulldown abs

    Roman chairs with weight

    Side bends of any kind

    Try to use lower reps more weight, sets of 50 won't help all that much (sets of 8-15 seem to be best IMO).
    Squat briefs only 625 @ 210
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  15. #14
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by ScottYard View Post
    Ab work.

    I had back issues for years and then I started really training my abs. 4 times a week 12-16 sets per workout. After a year of that my back isnt an issue.

    Abs, abs, abs, and then more abs. Its that simple.
    Have to agree with this, I have found the same.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #15
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    Quote Originally Posted by KarlMarx View Post
    Scott, 12-16 SETS 4x/week? How many reps? Weighted or not? I need to work on abs but I haven't been putting in that much volume. I do 4 sets of 10-15 weighted 1 day, and 2 or 3 sets of 60 without weights the other day for 2x/week total. Maybe I need to put some more volume in.... What was your experience with abs and its relationship to the lower back?
    I use weight but like to stay in the 10 rep range at the lowest. Any lower and my back feels ****ty.

    I found that the stronger my abs got, the less my back hurt. My deadlift also jumped 30 lbs in 6 months as well.
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  17. #16
    Senior Member Gugunir's Avatar
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    It probably would not be a bad idea to throw in some low level rehab exercises like front and side planks along with bird dogs, just basic spinal stability stuff -anti extension flexion rotation etc. along with the direct abdominal work, and hip mobility work and some static stretching.
    "What is the strongest cure?—Victory."

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