View Full Version : Question about back problems and exercises
Hey fellow animals I recently got back to lifting heavy after a back injury and three surgeries. I was just wondering what are the best exercises to build mass with my back fusion. Right now I do dumbell rows, cable rows, cable pulldowns and hammer strength pulldowns. I just always hear everyone to get big mass you have to do BB rows and deadlifts.
In my experience the main ingredients for a massive strong back are deadlifts, rackpulls, bent over barbell rows, T-bar rows and chinups. Ofcourse lat pulldowns also help greatly.
never_2_big
04-09-08, 5:19 am
not too sure what back fusion is but anything that needs three surgeries to fix needs to be looked after... so when you say youre back to lifting heavy is this at the OK of a physical therapist or your doc... you gotta be careful bro so if you havent been given the all clear get some advice from the real professionals.
if you have been given the ok, deads and barbell rows will definately give your back the mass you seek, however you should also keep incorporating the exercises you have been using... id drop one of your pulldown moves and add in another row, then maybe alternate in deads every other week.
Matt Dickerson
04-09-08, 5:32 am
Since you have had a fusion, If you have access to a reverse hyper, that would be the number one way to build back up in my opinion. lighter Pull throughs for higher reps would be a second choice.
As long as you have a 100% go ahead from your doctor to do these exercises then yes I agree go for it.
One exercise that is a god send and will improve your lower back no end is reverse hyperextentions as recommended by Tiny on this forum, they really are the business :)
Everyone that is into lifting heavy especially deadlifting should add these into the routine, at the end is when I do them, 3 sets 15
Cheers Tiny
Pokoritel
04-09-08, 5:59 pm
Ever since I started doing reverse hypers I no longer have lower back pain...it fuckin vanished man. I dont know how to explain it. Its a miracle worker.
71bbo455
04-09-08, 6:19 pm
I probably know what these are but just by a different name or something. What do you guys mean "reverse hypers". Is that just a hyperext on a roman chair where you put your stomach on the machine and pull your lower body instead of your upper? Or am I way off base here?
Thanks.
Google it or youtube it:
http://www.youtube.com/watch?v=LwKeZFG5_HE
Give them a try if you can. It appears they are the real deal! I could not give advise on this or if this example is the best, cause i do nto have access to such a machine...
Ever since I started doing reverse hypers I no longer have lower back pain...it fuckin vanished man. I dont know how to explain it. Its a miracle worker.
Good aren`t they.
Cheers Tiny :)
Hey fellow animals I recently got back to lifting heavy after a back injury and three surgeries. I was just wondering what are the best exercises to build mass with my back fusion. Right now I do dumbell rows, cable rows, cable pulldowns and hammer strength pulldowns. I just always hear everyone to get big mass you have to do BB rows and deadlifts.
drop all the cables!!! here is my back routine;
Chin ups - as many reps as possible
Close-grip pulldowns - 5 sets, 10-6 reps
Heavy Deadlifts - 4 sets, 10-1 reps
T-Bar rows 4 sets, 10-6 reps