Thread: Back Strength

Post your routine, you could be overtraining your back......

work out 3x a week, monday wednesday Friday
Alternate between workout A and B

A
3x5 squats
3x5 bench press
3x5 Conventional deadlifts
2x8 dips

B:
3x5 squats
3x5 military press
3x5 bent over rows
2x8 pullups

yes i do squats everyday

Originally Posted by chico1st

yes i do squats everyday

Why would you do that?

Originally Posted by chico1st

work out 3x a week, monday wednesday Friday
Alternate between workout A and B

A
3x5 squats
3x5 bench press
3x5 Conventional deadlifts
2x8 dips

B:
3x5 squats
3x5 military press
3x5 bent over rows
2x8 pullups

yes i do squats everyday

You didnt answer the question at all.

Your problem sounds like to me your lower back (Core). Do you do core work? Of course hypers are great. But also try planks, bird dogs, decline crunches, etc...

Originally Posted by Double D

Your problem sounds like to me your lower back (Core). Do you do core work? Of course hypers are great. But also try planks, bird dogs, decline crunches, etc...

I agree with DD.

Also you could be suffering due to to many squats not enough recovery....You are definatly doing to many squats (IMO) maybe drop a set or replace a set with another exercise......eg:

Session 1= Squats + other exercises
session 2= core work instead of squats + other exercises
session 3= same as session 1

Have you read the training stickies?

Does your rep range or intencity change?

Although I'm loathe to recommend these to someone I haven't seen do them, good mornings are great when it comes to resolving this problem.

Originally Posted by CowPimp

Although I'm loathe to recommend these to someone I haven't seen do them, good mornings are great when it comes to resolving this problem.

Why are they so bad?

Yes I do core work, i just recently posted about the core work that i do.

I do many squats because im following this beginning body building routine... i trust it.

Originally Posted by chico1st

Why are they so bad? It is more of a form issue. Your form needs to be spot on as it is an easy exercise to injure your back with.
Yes I do core work, i just recently posted about the core work that i do.

I do many squats because im following this beginning body building routine... i trust it. If you trust it so much, why the questions? Just do the dang begginer program.

I would squat one day and deadlift the other day. More isn't always better.
Like what was said above planks and core work is something you should consider including- rollouts (like with a cheap ab wheel) is another great movement as well as things like hypers. Also, if you have been back squatting foe awhile I would switch to fronts squats for a change- just start light.
Also, I would do a higher rep day- one day a week.

Originally Posted by chico1st

Why are they so bad?

Yes I do core work, i just recently posted about the core work that i do.

I do many squats because im following this beginning body building routine... i trust it.

There's nothing wrong with them. It's a great exercise. Unfortunately, the risk of injury is quite a bit higher than a lot of alternatives out there.

Originally Posted by CowPimp

Although I'm loathe to recommend these to someone I haven't seen do them, good mornings are great when it comes to resolving this problem.

I'm not sure about that... I can GM around 225-255 for reps, no belt, but even when I use a belt on heavier squats I can find myself doing a pseudo GM, at least on my later sets. I think in my case, I have a dominant lower back and it tends to try and take over when I squat and deadlift.

Another example is I've been able to do a rack deadlift with 500lbs starting about 2 inches below the bottom of my kneecaps (and I felt like 550 would've been possible), but I haven't ever done 440lbs off the floor.

Originally Posted by Bakerboy

I would squat one day and deadlift the other day. More isn't always better.
Like what was said above planks and core work is something you should consider including- rollouts (like with a cheap ab wheel) is another great movement as well as things like hypers. Also, if you have been back squatting foe awhile I would switch to fronts squats for a change- just start light.
Also, I would do a higher rep day- one day a week.

Bingo.