gettin back into the gym, any advice?

k-lock · 03-10-2008, 11:54 AM

Hey everyone,
I am new to this site and this is my first thread. anyways, i was browsing through some Q&A'S about back surgery and trying to get back into the weight room and i couldn't quite find the answers i needed, so i thought i would just ask.
I recently underwent a microdiscectomy om my L5-S1 in my lower back and I am about 5 weeks out of surgery now. Feeling pretty good, except for some numb sensations still in my left leg, and some aches in my lower back which i would assume is probably normal, right?
Before this all went down i was really into weightlifting and bodybuilding and was looking and feeling pretty good. Then i just got to the point where i couldn't even hardly walk anymore! unbearable pains!
I am 24 year old male, about 5'10" and weighing about 185 now after the downtime from my back injury and surgery, feeling pretty flabby, loose, soft, weak, and just plain out of shape now. i would really like to get back into the weight room and start pump'n iron again, and i think its time! but, out of fear of reinjuring myself, i need some guideance, as in what type of exercises i should be doing to strengthen my back and core up again so that i may gradually get back into some heavier weights and try and build myself back up to the lean 205 lbs i was before this went down!
Can anyone help me out with a list of some good exercises and lifts to do to get me back on track, and, am i rushing into this to quickly or not?

UFC rocks · 03-10-2008, 12:09 PM

the first thing you need to do is see a doctor and ask him if it is actually safe for you to start training again. make sure it is safe with a doctor after all its better to be safe than sorry.

if its safe to work out, then try good mornings, planks, hyperextensions and always remember to do strenching for the back.

Good luck.

Metallibanger · 03-10-2008, 02:01 PM

You need more time to recover. The best thing you can do is swimming

k-lock · 03-10-2008, 03:35 PM

thanx guys,

the doc said it would take about 6-8 weeks to full recovery usually.
I thot about the good mornings but thot maybe they would be to hard on the back this early, but i will try them out very slowly n carefully n just see how they feel.

quick question though, what are the 'planks' and how are they executed? I don't think that ive ever done those.

As for swimming, I thot that might be good. just gotta get my ass to a pool!

any other good exercises to do for this type of recovery? so i can switch it up a little, day to day, ya know?

NFOMan · 03-20-2008, 10:47 PM

Hey man, I'm many years older than you, but I recently went through some rotator cuff injury stuff that would knock your rocks off. Enough said.

I hear your questions. From my experience (having been a body builder as a 20 year old) is to re-establish yourself with the gym routine. Don't worry about the light weighs or few reps -- the main thing is to get back into the rhythm of things. Start with the light presses, some light barbell work for the arms, do some crunches for the abs, and do some leg presses for the legs.

In time (its taken me over a year) all will fall into place, and you will attack all of the exercises with all you've got. Just start small, but continue to progress. Always keep goals in mind (weight, strength, etc.) and measure your progress. You'll be suprised the shit you can accomplish! Good luck man.

03-10-2008, 11:54 AM	#1
k-lock Registered User Join Date: Mar 2008 Location: montana Posts: 41	gettin back into the gym, any advice? Hey everyone, I am new to this site and this is my first thread. anyways, i was browsing through some Q&A'S about back surgery and trying to get back into the weight room and i couldn't quite find the answers i needed, so i thought i would just ask. I recently underwent a microdiscectomy om my L5-S1 in my lower back and I am about 5 weeks out of surgery now. Feeling pretty good, except for some numb sensations still in my left leg, and some aches in my lower back which i would assume is probably normal, right? Before this all went down i was really into weightlifting and bodybuilding and was looking and feeling pretty good. Then i just got to the point where i couldn't even hardly walk anymore! unbearable pains! I am 24 year old male, about 5'10" and weighing about 185 now after the downtime from my back injury and surgery, feeling pretty flabby, loose, soft, weak, and just plain out of shape now. i would really like to get back into the weight room and start pump'n iron again, and i think its time! but, out of fear of reinjuring myself, i need some guideance, as in what type of exercises i should be doing to strengthen my back and core up again so that i may gradually get back into some heavier weights and try and build myself back up to the lean 205 lbs i was before this went down! Can anyone help me out with a list of some good exercises and lifts to do to get me back on track, and, am i rushing into this to quickly or not?

03-20-2008, 10:47 PM	#5
NFOMan Member Elite Member Join Date: Jan 2008 Location: OK Posts: 124	Your're in pain Hey man, I'm many years older than you, but I recently went through some rotator cuff injury stuff that would knock your rocks off. Enough said. I hear your questions. From my experience (having been a body builder as a 20 year old) is to re-establish yourself with the gym routine. Don't worry about the light weighs or few reps -- the main thing is to get back into the rhythm of things. Start with the light presses, some light barbell work for the arms, do some crunches for the abs, and do some leg presses for the legs. In time (its taken me over a year) all will fall into place, and you will attack all of the exercises with all you've got. Just start small, but continue to progress. Always keep goals in mind (weight, strength, etc.) and measure your progress. You'll be suprised the shit you can accomplish! Good luck man.

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03-10-2008, 12:09 PM	#2
UFC rocks Registered User Join Date: Dec 2007 Location: England Posts: 220	the first thing you need to do is see a doctor and ask him if it is actually safe for you to start training again. make sure it is safe with a doctor after all its better to be safe than sorry. if its safe to work out, then try good mornings, planks, hyperextensions and always remember to do strenching for the back. Good luck.

03-10-2008, 02:01 PM	#3
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	You need more time to recover. The best thing you can do is swimming

03-10-2008, 03:35 PM	#4
k-lock Registered User Join Date: Mar 2008 Location: montana Posts: 41	thanx guys, the doc said it would take about 6-8 weeks to full recovery usually. I thot about the good mornings but thot maybe they would be to hard on the back this early, but i will try them out very slowly n carefully n just see how they feel. quick question though, what are the 'planks' and how are they executed? I don't think that ive ever done those. As for swimming, I thot that might be good. just gotta get my ass to a pool! any other good exercises to do for this type of recovery? so i can switch it up a little, day to day, ya know?