>did heavy deads on the previous workout >warming up on

>>40919675
By answer my questions.

My personal experience led me to avoid deadlifts, squats are pretty fine however. I have an herniated disc, lower back of course.

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>>40919704
Yeah, I get that. I had a similar injury 2 years ago but I pushed on and came back stronger then before, and the pain disappeared. This shit really caught me by surprise. I'm guessing the stress of the diet + not recovering enough from the deadlifts caused it. Thankfully I don't have a hernia.

Eschew diddy and do your squat at a lower weight (weight that doesn't make you struggle on the first rep).

Don't do leg press unless you want a trip to Snap City.

>>40919604
i don't believe you could squat and deadlift 5 plates, yet would come here to ask such a basic question

>>40919686
Only answer I got for you is that your weightlifting hobby is gunna have to be put on hold for a year.

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>>40919802
That's stupid. Squatting with a lower back injury is going full retard.

>>40919803
Hey, I'm just asking for opinions. In the past I've just gotten back on the horse and started deadlifting and squatting as soon as I could bend over again. However, I don't want to do that again and risk fucking myself up even more.

My back routine is basically just deads + weighed pullups/chinups + heavy rows. Removing deadlifts leaves a pretty big hole and I don't believe hyperextensions are enough to fill it.

>>40919604
>don't have the safety bars up and no one is spotting me obviously
Then you drop the weight behind you dipshit. It'll make a loud noise and possibly ruin the bar, but that's nothing compared to a lifetime of back problems.

I'd gladly pay for a new barbell and plates if it saved my back.

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>>40919815
I have muscle inflammation, not a hernia, mate. 3 months and I'll be at my previous power level.

>>40919824
hyperextensions are not enough to fill it

hyperextensions, direct hamstring work, direct glute work, direct grip work, and trap work is a good start

not sure if you want to even fuck with hyperextensions depending on the type of injury and i would imagine RDLs are out as far as hamstring movements go

>>40919824
You're stupid.

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>>40919828
My back was already damaged so that would have done nothing. I couldn't drop it anyway because I do lowbar.

>>40919839
you just claimed leg press is a guaranteed trip to snap city, but have the audacity to stick around and give more advice? fuck off retard

>>40919845
>My back was already damaged so that would have done nothing
Are you fucking stupid?
>my back is damaged so I should damage it more
Also it's MUCH easier to drop weight when doing lowbar. Are you seriously retarded? Lowbar means it's mostly supported by your hands, and letting go with your hands allows the bar to drop.

I'm glad you hurt your back retard.

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>>40919833
Well, I do all that stuff anyway so I'll be good, I guess.

>>40919839
Explain how doing squats when I can't even bend over to put my shoes on is a good idea, you fucking retard.

>>40919847
Dumb gymcel.

>buttwink at any ROM
>risk of snapping your knees at heavier weight

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>>40919860
>easier to drop the bar at a wider angle
>these are the kind of people giving advice on /fit/

>>40919829
You could try eat a bunch of oranges and spinach.

>>40919860
"mostly supported by your hands"

yeah try supporting 405 mostly with your hands

fuck off retard

>>40919863
look up stu mcgill's back mechanic book as well

>>40919873
Literally just let go with your hands. You're also a fucking retard for not having the safties up.
>these are the kind of retards asking for advice on /fit/

>>40919869
>butt wink
>on leg press

How the fuck do you manage to be so fucking incompetent?

>>40919869
buttwink occurs when the ROM is excessive - solution: don't strive for maximum ROM, or do single-leg leg press (makes it impossible to round lower back)

>risk of snapping knees

you saw a webm of a hypermobile woman on /fit/, and are so inexperienced and dogshit stupid you think this presents a legitimate risk to a normal human performing leg press

please get hit by a car tomorrow and exit the human gene pool, you deserve death and your entire bloodline deserves death

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>>40919881
You realize your BACK supports the bar when doing lowbar, not your hands, right? They're just there for stabilization. Christ.

>>40919879
I will, thanks.

>>40919879
>yeah try supporting 405 mostly with your hands
I farmers walk 500lbs, does that count?
You're resting part of it on your back, but it's only staying up due to your hands being there.

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>>40919889
>You realize your BACK supports the bar when doing lowbar,
No, that's highbar dumbass.

Sauce on OP pic: Joy from Sweden

>>40919887
>you saw a webm of a hypermobile woman on /fit/

I think you're the only one inexperienced here if that's the only webm you can talk about, fag. I think you might also be dyslexic. I said risk of snapping knees at heavier weight. Keyword "heavier weight".

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>>40919893
>I farmers walk 500lbs, does that count?
No.

>>40919898
>traps
>back

Just leave.

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>>40919922
get hit by a car, captcha related

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>>40919931
Kek. Don't reply if you don't know how to argue with other people, buddy.

>>40919951
No, he's right. You have no idea what you're talking about. The only way you'd snap your knees is if you either had a knee problem or you trying to do a retarded amount of weight.

>>40919956
Again, reread my statement.

>>40919889
you mean for preventing the bar from rolling off your back? lowbar squat without your hands for me and if at any point you need to use them then youre wrong. and if you dont need to use them then you probably arent low bar squatting ok

>>40919965
Heavier weight =/= retarded weight. Going 100lb over your squat max isn't a problem, going double your squat max would be.

>>40919604
your symptoms sound exactly like when i ruptured my l5/s1

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>>40919971
I need to use my hands to keep the bar stable, yeah, but my back is carrying the load.

Btw, letting a 150 kilo bar roll off my freshly injured back sounds like a great idea. I'm sure it wouldn't hurt at all.

>>40919973
what if your max squat was 100lbs?

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>>40919976
Nah, this happened to me before. It's an inflammed nerve ending.

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>>40919986
You're probably a girl, then. Then again, I've seen girls do over 200lb on the leg press.

Not saying you don't do it, but taking stretching/foam rolling seriously and properly warming up have helped me massively.

I do foam rolling and stretching before bed everyday.

Pre workout i wear a hoodie and track suit and and do 20 mins of rowing to get really sweaty, then i do a 10 min warm up of stretching and stupid kettle bell hip shit before i do my warm up sets.

Its really annoying and probably overkill but i haven't had a injury since

>>40920008
where did you learn your stretching routine/have any good resources?

>>40919985
not to stabilize it, to keep it in place. stabilize means keep from wiggling around. your hands are holding up a shelf.

also you can move forward so it goes straight down instead of rolling on your back or as you drop it off jist straighten out your back socit wont roll on your back. either youre legitimately retarded or this is just a troll thread hav fun dummi *farts in yur mouf*

>>40919604
I hurt my back warming up for deadlifts.
Do reverse hypers and light good mornings, also work on your glutes, most liklely your back is over compensation for your glutes, when you back get's better focus all your lower body training on gaining mass in your glutes.
I recommend doing hip thrusts and sumo straight leg deadlifts.
Also invest in a belt, it keeps your shit tight

>>40919604
Who is this semen demon?

>>40920047
>thinks his hands can actually hold a bar weighing hundreds of lbs
>calls someone else retarded

>>40920024

https://phrakture.github.io/starting-stretching.html

This is a good start

Just do the stretches above and add foam rolling at the end

Then look up dynamic warm ups

https://www.t-nation.com/training/the-perfect-6-minute-warm-up

This is a reasonable kind of guide

Basically get hot and put light weight on the muscles that assist your lifts, rotator cuff , hip flexors etc

>>40920067
That's some good advice, but unfortunatelly my glutes are not the problem. They're already overdeveloped. I think my real problem is my core, which just refuses to grow I have a 29-30 inch waist at 200+ lbs.

>>40920075
youre probably a degenerate monkey brain or messing with me but lets go. imagine a triangle with a right angle and flat top that makes a right angle with a vertical segment. the diagnol line is your hand and pushes against the top part (the shelf) in an advantageous way that uses the wall(your back and the vertical line) to bare the full load. using your hands for a squat is the same concept. now tell me youre a retard and stick your hands back in your mouf *farts on your sandwich*

>>40920069
Joy from Sweden, an ex-/soc/whore. She has a masturbation video on motherless and a complete set on Sauceftw.

>>40920008
Seems to work for me too. I was taught under the tutelage of my brother who has been lifting for 7 years (me two and a half now), I spend around 15 minutes warming up doing some dynamic stretches, hip and shoulder mobilization and what not, and we've never been injured by lifting.

The guys who come in and go straight to the squat rack with no warm up (one set of 5 with the bar) are always the ones with shit form complaining about "yeah I can't squat at the moment, hurts my x".

>>40920089
where was your back injured

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>>40920109
Stop shitting up the thread, mongoloid. Nobody's buying your trolling.

>>40920120
Lower back, just above the glutes.

>>40920082
>>40920118

I'm new and definitely want to incorporate stretching and mobility work to my routine, but was once told stretching before a workout is detrimental to performance because you're already working the muscle fibers?

>>40920129
>wat is dis logical expwanation, me have peehead and dont understand dat if i remoof hand bar fall off?

heh me no need hand on lo bar skwirrt!
>removes hands and bar starts rolling off back
>tries to catch it but since the bar gained momentum it continues with bars in hands
>your slow reaction time since you cant even think to jump out ofba squat at the bottom causes you to continur holding onto the bar
>you go falling down backwards with the bar and slam your head on the ground
>you die on impact and your body lies there bleeding

knock knock *puts penis inside your mouth and yu glug down my sperm* ok thx!

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>>40920173
>this is what passes for trolling on neo-fit

>>40919604
Should've just stopped and dropped the weight anyway desu. You fucked up senpai

>>40920075
Never said its holding 100s of lbs. If you understood basic middle school sciences you would know the arms are only supporting a small fraction of the weight but if they werent there then gravity would start causing the bar to roll off your back which is holding most of the weight. Boy, the education system failed you, your weightlifting failed you, and I bet you are a major fail whale at a whole lot mor haha

>>40920195
impossible dumbass, the human bidy is incapable of holding heavy weights on hand, hands are for tuch big tity xd

https://m.youtube.com/watch?v=um4VxiI2Ng0

>>40920191
>>40920195
It's impossible to drop the bar when you're leaning forward due to a pain spike in your lower back, retards. Do you subhumans seriously think I would have went "lol let me just lift it up even though every pain receptor in my core just went up to 11" even though I can drop it safely? Christ, stop shitting up the thread.

>>40920217
Why are you still posting here if you're not trolling? You can't even understand why it's easier to slip out of highbar.

>>40920140
Nah that's blown out of proportion. I don't remember the specifics, but basically they stretched their hamstrings for a long time and then IMMEDIATELY tried to jump as hard as they could or exert power in some way, and it was less than if they were cold.

Basically do more dynamic stretches and when you do static ones don't overdo it.

I do something like this for my hips. https://www.youtube.com/watch?v=JBHzXF-mVjY And I drop into a pigeon pose at the end
Squatting without warming up feels awful for me.

>>40919951
the irony

>>40920223
squat with safeties, bad idea to do it without

inb4 some oly memester says to ditch it

i've been lifting for 8 years and as you just found out, it's not always possible to do so

>>40919869
>buttwink at any ROM
learn basic leg press form
>risk of snapping your knees
...have you ever done a leg press? or set foot in a gym?

do not give advice if you are in month 3 of starting strength

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>>40920255
>squat with safeties, bad idea to do it without

Yeah. I arrogantly thought I didn't need them since I was still warming up. Wasn't wearing a belt either. Live and learn, I guess.

>>40920223
oh, so you were doing an imromptu good morning? you can still bail out even if youre bent forward anyways.us shitting up the thread is telling your fragile bitch ego that you did some stupid shit. fucking safe space wanabe cuck

>>40920294
I hope you find yourself in the same position someday, memeboy. Though I doubt you could injure yourself with you're 185lb high bar 1RM.

>>40920255
Not every gym has racks with safeties.

>>40920292
weird shit happens

>>40920294
if you get bent forward enough you're not bailing out of shit, and getting bent forward is probably the most common mode of unexpected failure

misgroove something, get injured, pajeet walks into your bar, etc

just put the damn safeties on, you are not clarence0, nobody is impressed

>>40919604
Watch the legpress with a lower back injury, it's actually really bad for that, try lunges holding dumbbells, less of a load on the spine

>>40920223
Rude. I hope you're crippled for life m8.

>>40919604
Also op, I believe you lol, I'll get accused of the estats too but I squat 4 plate and deadlift 6 with a bum ass back, I actually feel better doing it than not though, keeping a strong back and core keeps my shit together, I have a torn disk at l5 and l3 and 4 are buldged, about a year ago doc wanted to cut me open I told him to fuck off and lifted hard and got my shit back, I also started frauding cause I had low t, opiate use and chronic pain are bad for that, I dropped the opiates hit a trt dose of test and my shit healed up pretty quick

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>>40920363
Yeah, I'll be careful with the leg press. I never really like lunges though. They feel more like cardio than weight lifting to me.

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>>40920379
I'm not expert on this, but I think Deca is best for joint relief.

>>40920248
Thanks for the advice breh

>>40920345
i have perfectly constructed the forward neck snapping ballout method fug yu

also calrence doesnt squat not in a rack to impress people sorry mate he isnt lukin cool just for yu. yu think im cool do 0W0

>>40920391
Yeah I hit a little npp, not enough to grow but it worked wonders, problem is is it doesn't last, you come off and it goes back to normal. I heard osterine and eq both do a pretty good job too but with just the lifting and me stretching and foam rolling I'm doing pretty good for a guy that was supposed to go under the knife for his back

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>>40920413
I hope it doesn't go that far for me. I haven't had serious problems in a couple of years before this happened, but I managed to come back stronger last time and I'm sure I can do it again.

>>40920379
is your squat limited by your back because your deadlift is muchb better

>>40920430
Not him, but deadlift is always better

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>>40919604
>dirt under her nails

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>>40920447
that ain't dirt m9

A U T I S M

>>40920430
if his deadlift is much better than his squat, his squat is not limited by his back

his squat is most likely limited by his shitty squat leverages (which happen to be advantageous deadlift leverages)

>>40920442
not always, depends on leverages

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>>40919604
Sounds like Lumbaco acuta. There is a muscle called Quadratus lumborum in the lower back and its basically in a cramp state. Nothing to be worried about honestly but it shows that you have bad form OR muscle inbalances.

Massaging or foam rolling your legs can help the pressure off of your lower back.

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>>40920914
My doctor said it was a pinched nerve. My form was fine, I wasn't even going heavy yet. It's more likely due to the diet + not recovering from the heavy deadlift session I had on the previous workout.

>>40919914
>>40920113
can't believe women like this exist

>doing leg presses

never gonna make it

>>40921223
What would you suggest, meme master?

>>40920430
It's a mix, it's partially my leverages I've always squared poorly comparatively to my other lifts but I do worse with the load on top of my spine, for whatever reason it doesn't feel as bad when it's in my hands, it's moving up just slowely, I'll always be disproportionate in the lifts though my dead moves up quicker.

>>40919604
Feels like you been shived. Decide to keep doing what you were doing regardless. Perhaps this is a good way to weed autism out of the gene pool.

>>40919604
>he fell for the deadlift meme

>>40919604
Why the fuck didn't you just dump the bar? If it's a choice between snap city and ditching a bar, even without bumper plates or risking being kicked out the gym, well that ain't no choice at all.

>>40919686
There simply must be more of this woman. Google gives me nothing

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>>40922706
>>40922740
For fuck's sake. If you had read through the thread you would have known I couldn't drop the bar because lowbar + bent over from the sudden pain.

>>40923076
Sophie Mudd.

>>40919604
take an alieve and do cardio/stretching for the day then before bed put your shower on your lower back till right before it starts to burn. then switch it to ice cold. when you wake up the next day you should be alright. if not then you should be worried.