Velo Gator

Suggestions?

orcanova

I have a slightly bulging disc (L5-S1) and squats will aggravate it. If I do any heavy lifting that compresses the spinal column, I usually have to go through 4-6 weeks of nursing it before I am ok again.

1. What isolation exercises should I do to strengthen the muscles around that disc?
2. What compound exercises can I do that won't aggravate the disc?

Knowledgeable replies appreciated.

learnmedia

I agree with much of what you state. However, dips ARE a compound exercise.

Edit: Also, definition is primarily a result of lower body fat. A truism in strength training is that everyone has six pack abs. Most just have a layer of fat covering theirs.

learnmedia

I should add that I don't do much by way of lower body exercises save for riding my bike a lot. However, when I do I focus on lunges and bulgarian split squats with dumb bells. As far as upper body, at age 51 I've decided that pull-ups, chin-ups (supinated and semi-supinated/hammer grip), and dips are pretty much all I need in my regimen for functional strength with no desire to build mass.

tadawdy

I deal with this issue a lot. Traditional back squats don't really get used all that much with the aging general population, who currently make up the bulk of my clients.

Two things you can try, and it really depends on how strong you are, and how sensitive that area really is. Front squats are a viable alternative. The absolute load is a lot lower and a lot of people report that it feels more natural. I sometimes do them with dumbbells, holding them with one end balanced on my shoulder. The barbell version is good, but it just requires a little more instruction to get right. Another great option is the bulgarian split squat (dumbbell-loaded); really any single-leg exercise is going to require less load and probably be easier on the back than back squats, but bulgarian ss's are fantastic.

Do not do seated shoulder press, as the spinal compressive forces are higher when seated.

Again, it depends on your particular sensitivity, but single-leg deadlifts are fantastic if you can tolerate them. You really don't have to use much load (in fact, start with none), and the motion is actually the most joint-conserving movement for lifting light to moderate loads off of the ground. Done correctly, there is no spinal movement, and they, like any deadlift when done correctly, train you to handle normal shear forces on the spine and encourage a posture that will preserve the normal curvature of the spine. Again, this one is up to you, and really depends on your level of spinal loading intolerance. I have used them with success with slight L5-S1 herniations. I would encourage you to try, as the movement is very functional and addresses the issue of lumbar stabilization. If you do them on a cable machine and add a row with the deadlift (a more advanced variation), you're training the posterior oblique subsystem to work as a unit (even w/o the row you are, actually...). Essentially, this subsystem includes the gluteus maximus and the contralateral lat, and is active in producing force during gait and stabilizing the spine. In short, this is a great exercise, and displaces the traditional deadlift in many programs; I have actually stopped doing normal deadlifts, personally, as I feel that I get more out of these. They just have steep learning curve. The first time you try them, the form will seem hard (the balance is hard for some), but the next time you will probably have nearly mastered it.

Additionally, you could try learning stability ball rollouts, and the pallof press is also excellent. You're looking for core movements that aren't really movements. They're anti-movement.

Adam
ACSM HFS, NASM CES

tadawdy

Compound just means multi-joint.
Squats, deadlifts, and exercises derivative of those. Upper body includes pushups, bench press, rows, pulldowns/pull-ups, shoulder press, dips, and variations of these.

tadawdy

Did not see this before. I'd consider doing single-leg deadlifts (knee bent to about 20 deg, or extended 160 deg, depending on your viewpoint) to maintain glute and hamstring strength on the absence of squatting movements. Actually, I'd do them anyway. with my clients, I know their exact injury and can assess their dysfunctions, but it's always good to strengthen the posterior chain. I've got people with torn menisci, OA, ITBS, yadda, yadda, yadda, and they can all do this exercise, which is great because most people suck at using their glutes.

logdrum

I have an engineering job but I do a lot of manual work on my property. Examples Lifting hay for our many horses and sheep 70 lb each bale, mucking the poop, fixing fences etc and a big garden. My wife ground trains draft horses (2000 lb +) using a lounge line and just from that she has guns on her arms and the horse riding tightens her midsection. No gym needed but I do some chinups and some casual ab work every blue moon. Regarding p90x last year and younger friend who does it drove with me to Colorado to help me trailer about 180 bales. He got pooped at about 35 on the first loading. I finished the rest and then had to unload and stack when I got home. He does look ripped and attractive more than I ever was or can be.

orcanova

Man, I just want to thank you for this detailed reply. You sound like a professional and know what you are talking about. I don't know all the exercises but I will google them and take your advice. Thanks again, that was more than I expected from a forum question.

UGASkiDawg

I occasionally lift a wine or beer bottle.....

abstractform20

squats, deadlifts, or any olympic lifts.

abstractform20

i agree; i was attempting to highlight that i do not to specifically target an isolated muscle group.

andy bolton does not have a 6 pack= weak fatty

abstractform20