Mass gaining with bad back

sman1217

New member
During high school as a part of football and track training it was easy to gain weight. I gained 30lbs within a year and half just from normal eating and team lifting. Our program included the staple compound movements: Squat, Deadlift, Bench, Powerclean (best workout for sprinting), Clean, Squat and Presses. However, during my junior year I was diagnosed with degenerative disc disease, stress fractures, etc. Needless to say, I could no longer do these exercises, excluding bench, for the risk of further damage. I was forced to do leg presses, which IMO are worthless for athletic performance. I am now a sophmore in college and am trying to get back to my playing weight of 173lbs. I am 5'9" 154lbs and want to get back to where I was (big, lean and quick) but need alternative lifts. Thanks for all your help
 
Hmm. I have pretty bad scoliosis. Im sure like me you just can't put pressure on the spine. Weighted pull ups are good. Bench, and use a squat machine. Less stress on your back. Not as good, but better than nothing. Bent over rows.. Hmm.
 
sman1217 said:
During high school as a part of football and track training it was easy to gain weight. I gained 30lbs within a year and half just from normal eating and team lifting. Our program included the staple compound movements: Squat, Deadlift, Bench, Powerclean (best workout for sprinting), Clean, Squat and Presses. However, during my junior year I was diagnosed with degenerative disc disease, stress fractures, etc. Needless to say, I could no longer do these exercises, excluding bench, for the risk of further damage. I was forced to do leg presses, which IMO are worthless for athletic performance. I am now a sophmore in college and am trying to get back to my playing weight of 173lbs. I am 5'9" 154lbs and want to get back to where I was (big, lean and quick) but need alternative lifts. Thanks for all your help
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look up dave tates logs on elitefts. he does alot of pin pulls machines for his back with bands attached and it seems to be a pretty intense workout he always knows his stuff.
 
Ive got a bad back too. I find the most effective exercises for adding back mass without putting too much stress on the spine to be dumbell rows and chins/pullups. As far as leg exercises there is no replacement for good old fashion squats but you can still make improvments using the leg press and heavy extensions. I dont see why your back would prevent you from benching though.
Good luck.
 
"I could no longer do these exercises, excluding bench..." I can still bench. Thanks for the tips. I've heard a lot about the benefits of rows and will incorporate them more into my workouts. I guess I just miss those "dreaded" sprint workouts and leg days.
 
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