Lower Back and Shoulders

UNC13 · 09-07-2006, 08:54 PM

Hey everyone, its been a while since I've posted. I've still been going strong with weights. Another month and I'll have worked out and ate seriously for a year. Im 26 pounds heavier (158 to 184). Still a scrawny 6'3 guy but I'm getting there. With an unlimited supply of fairly healthy food for the next 6months I'm looking to pack on those last 16 Lbs before I begin my cut. Anyways my lacking areas are my lower back and shoulders. I do deads and I dont really feel comfortable with SL Deads. Anything anyone can recommend for lowerback? Shoulders I do smith military presses, arnolds and lateral raises. Again I feel like my shoulders are lacking big time do my ignorence (I didnt work them out for the first 5mnths of my training) any excersises anyone would recommend? I've had some shoulder problems lately while doing free weight bench due to the gap between them (I press 50 free weights while my free weight bench max is 85). I also feel like my shoulders are hindering my incline bench as well. Anyways any suggestions on either of these would be greatly appreciated.

-Dan

**bubba g** · 09-07-2006, 09:28 PM

Quote:

Originally Posted by UNC13

Hey everyone, its been a while since I've posted. I've still been going strong with weights. Another month and I'll have worked out and ate seriously for a year. Im 26 pounds heavier (158 to 184). Still a scrawny 6'3 guy but I'm getting there. With an unlimited supply of fairly healthy food for the next 6months I'm looking to pack on those last 16 Lbs before I begin my cut. Anyways my lacking areas are my lower back and shoulders. I do deads and I dont really feel comfortable with SL Deads. Anything anyone can recommend for lowerback? Shoulders I do smith military presses, arnolds and lateral raises. Again I feel like my shoulders are lacking big time do my ignorence (I didnt work them out for the first 5mnths of my training) any excersises anyone would recommend? I've had some shoulder problems lately while doing free weight bench due to the gap between them (I press 50 free weights while my free weight bench max is 85). I also feel like my shoulders are hindering my incline bench as well. Anyways any suggestions on either of these would be greatly appreciated.

-Dan

You can work a bodypart a couple days a week to catch it up to other parts.. especialy shoulders because they are small muscle so they recover faster...

lower back is the slowest muscle to recover however, and I would stick to one day a week on that.. good mornings are great for hitting the lower back... I think regular deads are the king though for lower back... You have to really push yourself on them.. just make sure you keep your form..

I would reccomend rotator cuff exercises as as well to remedy your "shoulder problem"

What rep range are you using for shoulders???? Sometimes higher rep ranges work better, sometimes a heavier weight, and lower reps work better.. try both to see what works best for you...

wildman1717 · 09-08-2006, 12:10 AM

The deadlifts are the best for the lower back. Also try pull throughs, hyper extensions, reverse hypers, good mornings or just dead lift. If you can deadlift you shouldn't have anyproblems stiff leg deadlifting. For shoulders try regular military presses, push presses, but any type of pushing movement will work them whether it is a horizontal push or a verticle push.

**A.FreeRadical** · 09-08-2006, 12:23 AM

Quote:

Originally Posted by UNC13

I've had some shoulder problems lately while doing free weight bench due to the gap between them (I press 50 free weights while my free weight bench max is 85). I also feel like my shoulders are hindering my incline bench as well. Anyways any suggestions on either of these would be greatly appreciated.

-Dan

Hi Dan,

Hey man, I am not putting you down, but at your weight, you should be military pressing and bench pressing much more than that. I know you are tall and that can be a disadvantage, but 85 lb bench? I think you need to work on some strength training, then move on to improving specific muscles.

What kind of shoulder problems are you having? How old are you?

*

A_N_91 · 09-08-2006, 01:37 AM

i think hes talking about DB presses

**powerman2000** · 09-08-2006, 02:59 AM

Hyper Extensions for your lower back and BB Military presses seated for your shoulders. Use the free weights and not the Smith Machine.

**romanaz** · 09-08-2006, 04:03 AM

get rid of ANYTHING using the smith machine.

the smith machine has its place...

in my stretching routine

UNC13 · 09-08-2006, 07:40 PM

Quote:

Originally Posted by A.FreeRadical

Hi Dan,

Hey man, I am not putting you down, but at your weight, you should be military pressing and bench pressing much more than that. I know you are tall and that can be a disadvantage, but 85 lb bench? I think you need to work on some strength training, then move on to improving specific muscles.

What kind of shoulder problems are you having? How old are you?

*

Ya I was talking DB. My bench is 205. And my Barbell military press is 135ish. I tried to make that clear as I knew someone would ask heh. Anyways no biggy. I'm 18

**bubba g** · 09-08-2006, 08:04 PM

Quote:

Originally Posted by romanaz

get rid of ANYTHING using the smith machine.

the smith machine has its place...

in my stretching routine

Tell that to all the Pros that use them....

**bubba g** · 09-08-2006, 08:11 PM

Quote:

Originally Posted by romanaz

get rid of ANYTHING using the smith machine.

the smith machine has its place...

in my stretching routine

Tell that to all the Pros that use them....

**A.FreeRadical** · 09-08-2006, 08:57 PM

Quote:

Originally Posted by UNC13

Ya I was talking DB. My bench is 205. And my Barbell military press is 135ish. I tried to make that clear as I knew someone would ask heh. Anyways no biggy. I'm 18

Ok, that sounds much better.

Here is a link to a page on rotator cuff exercises: http://www.bodyresults.com/E2RotatorCuff.asp

Do a google search on shoulder exercises if it is not your rotator cuff that is causing the problem.

It is best to do rotator cuff exercises as a warmup and follow that up with various shoulder exercises using low weight and very high reps for a good shoulder warmup.

As to developing shoulders, I find that the upright row, reverse pec deck and the 3 db exercises (front, lateral and bent over raises) to be the best. Shoulders get hit on Back and Chest day, so my shoulder day is as far away from those days as possible. You can't grow shoulders without good nutrition and plenty of rest. Eat clean, get sleep and take time off for recovery.

*

UNC13 · 09-08-2006, 09:53 PM

Quote:

Originally Posted by romanaz

get rid of ANYTHING using the smith machine.

the smith machine has its place...

in my stretching routine

I personally like the smith. I don't use it that often but when I don't have a spot for bench I'll use it, I used it to correctly learn Barbell rows. I think if I did SL Deads I'd use it there too since it makes me feel a little more comfortable while learning a new excercise.

UNC13 · 09-08-2006, 09:59 PM

Quote:

Originally Posted by A.FreeRadical

Ok, that sounds much better.

Here is a link to a page on rotator cuff exercises: http://www.bodyresults.com/E2RotatorCuff.asp

Do a google search on shoulder exercises if it is not your rotator cuff that is causing the problem.

It is best to do rotator cuff exercises as a warmup and follow that up with various shoulder exercises using low weight and very high reps for a good shoulder warmup.

As to developing shoulders, I find that the upright row, reverse pec deck and the 3 db exercises (front, lateral and bent over raises) to be the best. Shoulders get hit on Back and Chest day, so my shoulder day is as far away from those days as possible. You can't grow shoulders without good nutrition and plenty of rest. Eat clean, get sleep and take time off for recovery.

*

Upright rows... I used to do those but I got away from them because my friend who is a personal trainer told me "they are bad for you". Its pretty vague but I figured he'd know better then me. Any comments on this excercise either good or bad? And if it is "bad" could someone perhaps explain why. I appreciate all the advice guys and gals.

**A.FreeRadical** · 09-09-2006, 03:38 AM

Quote:

Originally Posted by UNC13

Upright rows... I used to do those but I got away from them because my friend who is a personal trainer told me "they are bad for you". Its pretty vague but I figured he'd know better then me. Any comments on this excercise either good or bad? And if it is "bad" could someone perhaps explain why. I appreciate all the advice guys and gals.

Just go to the nipple. Upright rows will work your shoulders. Trust me, I do rotator cuff exercises, I warm up and I hit my shoulders using upright rows. I lift heavy and get a couple of sets with 6 to 8 reps max. I have never had shoulder problems. I do have shoulders.

That is my advice.

*

**davtown** · 09-09-2006, 06:10 AM

Quote:

Originally Posted by A.FreeRadical

front, lateral and bent over raises

Try them with a 4 second negative.... oh it burns.

09-07-2006, 08:54 PM	#1
UNC13 Amateur Join Date: Nov 2005 Posts: 41 Recipes: 0 Rep Power: 0	Lower Back and Shoulders Hey everyone, its been a while since I've posted. I've still been going strong with weights. Another month and I'll have worked out and ate seriously for a year. Im 26 pounds heavier (158 to 184). Still a scrawny 6'3 guy but I'm getting there. With an unlimited supply of fairly healthy food for the next 6months I'm looking to pack on those last 16 Lbs before I begin my cut. Anyways my lacking areas are my lower back and shoulders. I do deads and I dont really feel comfortable with SL Deads. Anything anyone can recommend for lowerback? Shoulders I do smith military presses, arnolds and lateral raises. Again I feel like my shoulders are lacking big time do my ignorence (I didnt work them out for the first 5mnths of my training) any excersises anyone would recommend? I've had some shoulder problems lately while doing free weight bench due to the gap between them (I press 50 free weights while my free weight bench max is 85). I also feel like my shoulders are hindering my incline bench as well. Anyways any suggestions on either of these would be greatly appreciated. -Dan

09-08-2006, 02:59 AM	#6
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202	Hyper Extensions for your lower back and BB Military presses seated for your shoulders. Use the free weights and not the Smith Machine. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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09-08-2006, 12:10 AM	#3
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 4	The deadlifts are the best for the lower back. Also try pull throughs, hyper extensions, reverse hypers, good mornings or just dead lift. If you can deadlift you shouldn't have anyproblems stiff leg deadlifting. For shoulders try regular military presses, push presses, but any type of pushing movement will work them whether it is a horizontal push or a verticle push.

09-08-2006, 01:37 AM	#5
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	i think hes talking about DB presses