temp sub for deads and squats
- 03-28-2010, 01:40 AM
temp sub for deads and squats
I know I know, i dont want to take these out of my routine, but i hurt my back and want to give it 2-4 weeks and see if it recovers (hopefully that will be enough time) So obviously cant do squats or deads which is a bummer because those are 2 of my favorite lifts and everyone knows the benefits behind doing them... but here is my routine as of now
3x a week 4 sets
Weighted Tri Dips
now, i need something to temporarily replace squats and deadlifts, im thinking leg presses in place of squats, and i have absolutely no idea what to replace deads with.. what you guys think?
- 03-28-2010, 09:23 AM
I hurt my back once a while back doing deadlifts. I used to have crap form and must have moved a disc or somethin. Anyways it ended up keeping me out of the gym for a few weeks. Anything lower body would trigger it. I could sort of do the leg press, but I wasn't able to go heavy without irritating my back so there really wasn't a point. Didn't really effect my bench press though. What I'm trying to get at is if you hurt your back your better off just letting it heal instead of taking a chance to screw it up worse.
03-29-2010, 03:10 PM
im just going to stay away from deads, see how leg presses go with it, and just wear a belt during the whole day.. its not excruciating pain or anything just something i dont want to make worse..
03-29-2010, 03:27 PM
Really depends on the source of pain. I was out for awhile, in terms of dead lifting & squats, but I took 2 full weeks off, then inched my way back with leg press. Just be your own best friend with it and be honest with yourself. Gains now aren't worth debilitating injuries in our golden years. "This is chess not checker's son."
03-29-2010, 05:44 PM
03-29-2010, 05:50 PM
03-29-2010, 05:55 PM
If its more pronounced on one side, it may be sciatic nerve. Ever tried any decompression exercises for your spine? With the compression placed by heavy weights, they truly help, foam rollers work the best.
I wouldn't completely eliminate deads and squats, just lighten the weight to 40-50% of what you were using, and focus on form and ROM.
03-29-2010, 06:02 PM
I'm definitely not going to eliminate them, just think its best to take a week or two off from them..
03-29-2010, 08:48 PM
Anything with weight on your back will probably trigger pain because you use your back to stabilize.
You could try one legged squats holding a lightish weight and go for high reps, or do DB lunges. Sprints, and long jumps, or access to a big squishy mat, like for gymnasts or a track meet, you could do gorilla jumps.
For deadlifts you could do arch holds while holding a weight in your hands.
These aren't really comparable to heavy squats or deads, but they'll at least work the target muscles.
So for legs and back you could do:
One legged squats-3-5 sets
Long jumps-3-5 sets
Sprints- 3-5 sets
High jumps-3-5 sets
Arch holds-3-5 sets
Don't go to failure, I used to do a workout like this and my legs were always sore. Use short rests. This at least won't hurt your back and will work the fast twitch muscles.
03-29-2010, 11:15 PM
When you sprint your spine twists back and forth.. not good for someone who is having disc problems.
03-30-2010, 12:54 AM
couple things ive noticed..
1. if ur doing a bb type of routine, ive noticed alot of guys who do that tend to neglect heavy good mornings back extentions etc, make sure u go as hard on those as u do on deads and squats..
2. Good mornings with just in the barbell in your favorite stance should be a good substitue to keep ur deadlift strength, maybe run a month cycle of good mornings, pushing the weight every weight..
get some blue heat from elitefts and use it b4 u lift. and stretch out everyday.
and leg press should help maintain ur leg mass and good mornings should keep ur lower back strength there so u dont loose much of ur dead and squat.
03-30-2010, 02:49 AM
03-30-2010, 02:50 AM
03-30-2010, 03:02 AM
03-30-2010, 11:18 AM
03-30-2010, 02:37 PM
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