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
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    Squat Killed The Back

    While doing HCT-12, I royally screwed my back up Squatting. It's an old injury I guess, had it since I decided to show off in high school by Deadlifting 405lbs (I got it mind you) without warming up or stretching.

    Anyway, for the time being, squats are a no go. What do I do instead?

    I'm debating on throwing in some Good Mornings (to strengthen the lower back) and replacing Squats with (don't kill me) Leg Press until I get the back to where it needs to be and gradually work Squats back in.

    Sound like a good idea? What would you guys suggest? (Stop being a pansy and do squats would be a perfectly fine answer, I guess) Also, I have no access to Deadlifts, just to let you guys know.
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  3. #2
    Moderator Off Road's Avatar
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    Heal the back FIRST, then get back to squatting, slowly at first.
    If your back is hurt enough to stop squatting, I sure wouldn't throw in movements like GoodMornings or Leg Press.
    I don't understand how you can have the equipment to do squats and GoodMornings, but you can't do Deadlifts.
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  4. #3
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    Quote Originally Posted by Off Road View Post
    I don't understand how you can have the equipment to do squats and GoodMornings, but you can't do Deadlifts.
    The gym has Squat Racks and the whole nine yards, they just don't have platforms. And they don't allow weights on the floor. I already had a gym worker douche throw a hissy at me.

    Thanks for the quick reply. So I should just lay off the weights for now?
    A Careful Man I Must Always Be, A Little Fellow Follows Me.
    I Know I Dare Not Go Astray, For Fear He'll Go The Self-Same Way.
    I Cannot Once Escape His Eyes, What'er He Sees Me Do He Tries.
    Like Me He Says He's Going To Be, This Little Chap Who Follows Me.
    He Thinks That I Am Good And Fine, Believes In Every Word Of Mine.
    The Beast In Me He Must Not See, This Little Chap Who Follows Me.
    I Must Remember As I Go, Through Summer's Sun and Winter's Snow.
    I Am Building For The Years To Come, This Little Chap Who Follows Me.

  5. #4
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    Quote Originally Posted by Off Road View Post
    Heal the back FIRST, then get back to squatting, slowly at first.
    If your back is hurt enough to stop squatting, I sure wouldn't throw in movements like GoodMornings or Leg Press.
    I was kinda thinking that sitting in a leg press would take pressure off the back. And then use Good Mornings to strengthen the back alittle so that the next time I squat, I shouldnt have too many problems.
    A Careful Man I Must Always Be, A Little Fellow Follows Me.
    I Know I Dare Not Go Astray, For Fear He'll Go The Self-Same Way.
    I Cannot Once Escape His Eyes, What'er He Sees Me Do He Tries.
    Like Me He Says He's Going To Be, This Little Chap Who Follows Me.
    He Thinks That I Am Good And Fine, Believes In Every Word Of Mine.
    The Beast In Me He Must Not See, This Little Chap Who Follows Me.
    I Must Remember As I Go, Through Summer's Sun and Winter's Snow.
    I Am Building For The Years To Come, This Little Chap Who Follows Me.

  6. #5
    Senior Member sbirgel's Avatar
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    Quote Originally Posted by Off Road View Post
    Heal the back FIRST, then get back to squatting, slowly at first.
    If your back is hurt enough to stop squatting, I sure wouldn't throw in movements like GoodMornings or Leg Press.
    I don't understand how you can have the equipment to do squats and GoodMornings, but you can't do Deadlifts.
    moreover I don't think he should be doing deadlifts after hurting his back.... but yes I'd let yourself get healed first and then start back with light squatting or leg presses
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  7. #6
    Wannabebig Member lawndarts's Avatar
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    Bare minimum I would do bodyweight squats. If you can, once the pain is less intense maybe you could do light weight squats to sort of rehab/condition.

  8. #7
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    Alright, thanks guys, I'll hold off on the lifting.
    It's just kinda disappointing for this to have happened after only the second week of HCT-12, I was really enjoying it.
    A Careful Man I Must Always Be, A Little Fellow Follows Me.
    I Know I Dare Not Go Astray, For Fear He'll Go The Self-Same Way.
    I Cannot Once Escape His Eyes, What'er He Sees Me Do He Tries.
    Like Me He Says He's Going To Be, This Little Chap Who Follows Me.
    He Thinks That I Am Good And Fine, Believes In Every Word Of Mine.
    The Beast In Me He Must Not See, This Little Chap Who Follows Me.
    I Must Remember As I Go, Through Summer's Sun and Winter's Snow.
    I Am Building For The Years To Come, This Little Chap Who Follows Me.

  9. #8
    Senior Member sbirgel's Avatar
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    Quote Originally Posted by kendals View Post
    Alright, thanks guys, I'll hold off on the lifting.
    It's just kinda disappointing for this to have happened after only the second week of HCT-12, I was really enjoying it.
    I wouldn't completely hold off...continue with what upper body you can as long as you're not putting yourself at risk for aggravating your injury
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  10. #9
    Moderator Off Road's Avatar
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    Quote Originally Posted by sbirgel View Post
    moreover I don't think he should be doing deadlifts after hurting his back
    Ya, that goes without saying. Definitely don't deadlift with an injured back.
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  11. #10
    Moderator Off Road's Avatar
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    OP, depending on how bad the injury is, you may still be able to do the upper body workouts (with some modifications).
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  12. #11
    Senior Member seK's Avatar
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    I have been in a gym with the "no weights on the floor" policy. My solution which may not work for you was to lower the rack bars to the floor whereas the weight was .5 an inch or so off the floor. I then took a skipping board which was about .5 inch thick and placed that in the rack so it would even out the difference. Not sure if you are able to do this but it's a solution that should work for the time being or until you get rid of your "curves" membership. :P

  13. #12
    Wannabebig Member lawndarts's Avatar
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    "curves" membership
    I love that. Curves is awesome!
    Last edited by lawndarts; 09-01-2010 at 03:08 PM.

  14. #13
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    You need to get your back 100%. Stay away from squats, deadlifts, good mornings, SLDL, and even leg press. I was in a similar position as you. I was getting SO close to 400 pounds and I was really motivated to hit it. One day I woke up and I just couldn't bend over...but I was really stubborn and went to the gym anyway. Sure I hit my target weight in squats that day but then I couldn't bend for 3 months. Why did it take 3 months? Because I wasn't disciplined enough to just let my back heal. Finally, I took a solid 6 weeks off doing only lunges and I am 100% recovered now and working my way back up. Lunges were really good for me because it kept my back 100% upright and put zero stress on it while simultaneously strengthing my legs and streching my hamstrings and hips. Walking lunges are a really good functional exercise and are a part of my regular routine now.

    I would also stay away from standing military press unless the weight is light and you wear a belt. Bench should be fine but don't go crazy on the back arching. I would stick with a body building routine for now (machines) until your back is healed then slowly work your way back up. Lower back is not something to mess with.
    Last edited by mchicia1; 09-01-2010 at 06:17 PM.

  15. #14
    Moderator joey54's Avatar
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    Take some time off from lifting and work on your flexibility. If that isn't helping, go see a doctor. When you are ready, start lifting light. For now I would just walk, maybe do chins, dips, pushups, bw squats, and strech. Taking some time to get better is the smart thing to do.


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  16. #15
    Senior Member ehubbard's Avatar
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    I would also check out the following links. Many times, lower back problems are caused by issues with the glutes either being weak or not firing properly.

    http://stronglifts.com/how-to-optimi...te-activation/

    http://www.sbcoachescollege.com/arti...Dominance.html

    http://www.thegaragegymonline.com/20...vation-drills/

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