BACK INJURY

hi all!!

i am in the 5th week of depotrone cycle out of 9, and during the course of last week injured my lower back on ym deadlift and squat day...

it was sore the next day but nothing to bad, so i left out back and continued to try other exercises for 3 days, it got even worse so now i have taken off about 5 or 6 days, still in agony but seems to be slightly better, sore orthopedic surgeon today and went for some x rays - all seemed to be good so he has just sent me off for some physio. my physio reckons that the injurys need mobility and says it would be good if i did cardio (swim, cycle - as there is no ways i can run, far to much pain. and said i could train (gym) to but obviously much lighter and at less intensity. now what im getting at is that i feel so frustrated as now the depo has kicked in finally and as it has i am injured. to what rep range can i still experince hypertorphy? 12-15 reps for the type c fast twitch fibres? as tby working in that rep tange hopefully i can still get something out of this cycle and not completely waste it, obviously not nearly as much as i would with my balls to the wall training, as i grow RAPIDLY with that

thanks guys!

Hey bud i had a similar injury ,landed up at the chiropractor what a difference he works wonders with me ,might be worth a visit.

ok maybe go pop in there!! im like a known patient with physios and chiros in my city as i have had so many accidents growing up (trampoline back flips gone wrong, BMX jumps go wrong) and more recently major car accidents (last 4 monthsA) which landed me in ICU for a week!! but chiros give the :blink: :S :huh: , especially when he does the fast neck snapping from side to side, i feel like a victim from a mortal kombat fatality!!!

There will be more courses, you only have one back. Go see the chiro and get it sorted. Also, since you suffer from back pain you should train around the weak back and take baby steps to bring it back to strength again and only after that hit it hard.

As a tip, try and use more machines for back, they tend to force you to keep form better and prevent you from compensating with other muscle groups and thus the injuries, also go lighter and slower. A good gym partner that watches your form and spots well is also a nice start. Focus on your core as that has a direct impact on your back, if that is strong your back will heal in no time.

Most lower back injuries happens because of bad form and weak core muscles. Work on both will be worth it in the long run..

thanks guys! i think it is attributed to weak core, as after doing my 10 sets of deadlifts (more of the driving up type than bending) and then like 10 sets of squats i think my core just gave up and completely fatigued, putting the work load onto my back which also failed then!

atm i will just try some light swimming or spinning

and then can do seated calves and all chest evercises as im fine lying flat on a bench/incline!

but back to my questio about the 12-15 failure rep range!! type c fast twitch fibres? can still buid hypertrophy in that?

BUMP

Ur gonna grow on that, but to quote Ronnie Coleman. Stimulate the muscle dont annialate it. I believe in a 4-6 rep range Max OT style. But whatever works for u body that the most important thing