Upper body focused workout??? - JP Fitness Forums

Lennox · 10-17-2007, 12:43 PM

Hey guys,

I can't believe it. I was hot off finishing fat-loss 1-3 and just starting to begin hypertrophy when during the last workout I injured my lower back. It was either the squat or deadlift or a combination of both. I rested it for a week and it felt better. My plan for this week was to do 2 upper and 2 lower body workouts with relatively low intensity on the lower workouts. So on tuesday I did a solid upper body workout that did not seem to bother my back. and today, I tried doing low weight squats and deadlifts. I felt fine afterwards but a few hours later my back is as tight and stiff as it was when I injured it the previous week. My thoughts now center around the idea of doing three upper body workouts a week and maybe hiit in between or some lunges and steps (something that won't trigger my back.) I seem to be able to do rows and things of that nature with my back but lower body movements that involve the back really affect me.

I also wanted to know: I am trying to build size but since I will not be doing many lower body movements for the next few weeks as I mentioned so should I lower my calorie intake or keep up with it. I am 168 and have being eating roughly 3000-3200 cal.

any guidance?

Lisa~ · 10-17-2007, 04:49 PM

I'd suggest keeping your calories up. Keep doing lower-body work, just drop the squats and deads for the time being. Move to all single-leg work. You can still get some good loads in hypertrophy rep ranges with single-leg work. And explore what's wrong with your technique and/or body that caused the problem. Work to find some rehab movements you can incorporate into your warm-up. And work your way to back to squats and deads over the next few weeks.

Lennox · 10-17-2007, 09:50 PM

Quote:

Originally Posted by Lisa~

I'd suggest keeping your calories up. Keep doing lower-body work, just drop the squats and deads for the time being. Move to all single-leg work. You can still get some good loads in hypertrophy rep ranges with single-leg work. And explore what's wrong with your technique and/or body that caused the problem. Work to find some rehab movements you can incorporate into your warm-up. And work your way to back to squats and deads over the next few weeks.

wow lisa, you sure know how to make someone feel better. as far as single-leg work what exactly would you recommend? lunges, step ups, calf raises, leg/extensions and such?

thanks so much for the help.

Lisa~ · 10-18-2007, 06:42 AM

For a quad-dominant leg workout, choose a single-leg supported movement like a split squat or Bulgarian split squat as your main lift since you can use a heavier load for those. Then use a single-leg unsupported hip-dominant movement like single-leg RDLs for higher reps. You should still use the heaviest load on those that you're capable of with good technique.

For a hip-dominant leg day, choose whatever hip movement you can load. Can you do a pull-through? Or maybe use a hip-dominant step-up or single-leg stability ball hip extension. Then follow it with a single-leg unsupported quad-dominant movement, like your best progression toward a pistol, for slightly higher reps.

No calf raises or leg extensions though.