How to train with limitations?

Snaeem155

New member
Due to back issues I've reached a point where I cannot lift any heavier as I'd be risking another spinal fusion/potential paralysis.

My question in such a situation how can you or how should you lift to still make progress in size and strength?
 
For example on overhead dumbbell press going to 18kg per arm, that triggers my lower back to become sore.

I can do the reps at the cost of being sore near my injury site which isn't great.

I guess my real question here is can I utilise more reps at lower weights Vs lower reps at higher weights?

Due to aiming to progress I'm currently in bed on pain medications so hence the need for me to re-evaluate.
 
Snaeem155 said:
Due to back issues I've reached a point where I cannot lift any heavier as I'd be risking another spinal fusion/potential paralysis.

My question in such a situation how can you or how should you lift to still make progress in size and strength?
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Slow, controlled movements will help. Most of the microtrauma occurs during the negative, and microtrauma is important to sarcoplasmic hypertrophy. However, you won't build power this way. Power comes from utilizing speed to develop myofibrillar hypertrophy.

You'll still develop strength.

I suggest not counting reps. This allows you to concentrate more on your form/mind muscle connection.
I'm missing most of my fingers and toes. Five years after being paralyzed and suffering those amputations, I deadlifted 500 lbs (no straps) at a powerlifting contest in Florida.

Getting protein often enough helps. Every 3 hours will help you maintain a positive nitrogen balance, thus remaining anabolic.
 
What are your ultimate goals? If it is competition style lifts you would benefit working with a physical therapist or, if you can find one, a coach that specializes in training with injuries - some sports medicine therapists are good and affordable. If just hypertrophy is your goal then switching to machines primarily might be the best approach. Machines support your body's position, can help vary the range of motion as needed, and changing the weight is moving a 5g pin instead of a 20kg plate.
Recent studies show that any rep range between 5 - 30 will cause hypertrophy as long as the set is performed to or very close to failure. I've recently switched to 12-15 rep range and my joints are feeling a thousand times better for it.
 
You could try bands instead of barbells. Easy to get the work in at a much higher safety net for injury. Legs are hard with bands though. The GoFit set on Amazon is a good start. Maybe try Goblet squatting as opposed to barbells or belt squats if your gym has that? High reps are also an option for legs and would lower the amount you are shouldering.
 
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