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My once hardcore training is now pathetic

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  • My once hardcore training is now pathetic

    Hey guys,

    I used to compete in bodybuilding, and I did all the basics squats, deads, etc. Now that I'm 36 (yes, not that old), my lower back goes into spasms whenever I deadlift or squat - even with 135 lbs. Anything that loads the spine hurts it.

    I'm content with not being a bodybuilder anymore, but I still want to be strong and athletic. What are some good one-legged or bilateral exercises that minimize loading the spine?

    Right now I'm doing barbell lunges, one-legged squats, and one-legged leg press.

    Anyone got any cool exercises that I'm missing?

    Thanks guys!

  • #2
    First thing I would do is find out why your back spasms! Then take care of that. 36 is far from old, you should be starting to hit your prime! I will be 43 this march and feel I am just starting to hit my stride!
    2014 NPC Mr MN State TBD
    2012 NPC MN state 40+ 1st and 3rd Hvy *Injury :frusty:
    2012 NPC Gopher State 40+ 1st and 1st SuperHvy
    2011 NPC Gopher State 40+ 1st and 2nd Open Hvy.
    2011 NPC Upper Midwest 40+ 1st and Super Hvy 1st
    2009 Gopher State 4th Hvy and 4th Masters 40+
    *11 Natural contest 1992-2000 placed top 4 of all
    88 Natural Mr MN 2nd Teen
    88 Gopher State 4th Teen Hvy Div 176lbs


    • #3
      I agree, you need to try to get the problem fixed before you resort to working around it. Do you visit a chiropractor now?
      "...because I won't accept that I can't."

      5% OFF with Discount Code "FXL222"


      • #4
        CJ and Kidrock, I appreciate your input.

        LOL, actually I'm a physical therapist.

        I use all different modalities to treat it, from yoga stretches, chiropractic, acupuncture, rolfing, to extended periods of rest (which actually proves to be the most efficacious of all of them).

        After 21 years of lifting, I believe my body is telling me to explore other ways of strengthening the legs without loading the spine.

        I used to love the hip belt squat, but where I work out it's not a current viable option.


        • #5

          poke around there a bit. He is a huge fan of single leg movements and minimizing spine loading.

          Has a ton of execisises and variations of them.

          Has a few articles up on it a elitfts and tnation as well