[[[The 2022 Gym Rats Thread]]] ᕦ(ò_óˇ)ᕤ

Got bench form down properly now. wrists not hurting and benching 60kg kinda comfortably now for 1 rep. Really happy with my progress in 2 months of training. Im on a 1500 calorie cut eaitng 200 gram of protein 130 of carbs and 30-40 of fat. going well.

Can someone please recommend me some good exercises to strengthen my lower back.
 
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Omega_ said:
Got bench form down properly now. wrists not hurting and benching 60kg comfortably now. Really happy with my progress in 2 months of training. Im on a 1500 calorie cut eaitng 200 gram of protein 130 of carbs and 30-40 of fat. going well.

Can someone please recommend me some good exercises to strengthen my lower back.
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So what have you changed in your bench form that has helped? Great to see you're progressing. Personally I find using wrist straps for bench really helps and prevents me from bending my wrists too far back, but that's more at heavy weights to be fair.

How tall / heavy are you? 1500cals is not a huge amount - but if it fits your body profile then of course it's all good. I say that because I remember meeting with @Syla5 and @tom_e and I'm sure we put away over 1500 cals in one sitting before! :D :D

As for lower back exercise, why are you focussing on it particularly? Is there an imbalance across your body? Things like deadlifts and squats will help strengthen your lower back. However, if you want specific lower / lumbar specific exercises - try these 3:

Back extensions
Glute ham raises
KB Swings

You can try reverse hyperextensions but they're quite tricky to set up.

However I'd focus on these 3 mobility exercises, they're good endurance exercises that really trigger the core, and the supportive muscles for the lower back:

Birddog
Supermans
Planks / side planks
 
Freefaller said:
So what have you changed in your bench form that has helped? Great to see you're progressing. Personally I find using wrist straps for bench really helps and prevents me from bending my wrists too far back, but that's more at heavy weights to be fair.

How tall / heavy are you? 1500cals is not a huge amount - but if it fits your body profile then of course it's all good. I say that because I remember meeting with @Syla5 and @tom_e and I'm sure we put away over 1500 cals in one sitting before! :D :D

As for lower back exercise, why are you focussing on it particularly? Is there an imbalance across your body? Things like deadlifts and squats will help strengthen your lower back. However, if you want specific lower / lumbar specific exercises - try these 3:

Back extensions
Glute ham raises
KB Swings

You can try reverse hyperextensions but they're quite tricky to set up.

However I'd focus on these 3 mobility exercises, they're good endurance exercises that really trigger the core, and the supportive muscles for the lower back:

Birddog
Supermans
Planks / side planks
Click to expand...


Hi,

Thanks for the response. I changed my feet position, where the bar rests in my hands palm instead of fingers and width of my hands. Also elbow positioning. I was thinking of getting wraps but i wanted to gain strength in my wrists naturally by working them as they are quite weak i think as i feel them burn during tricep days. I am 5'10 and 80kg.

I am looking for lower back exercise as my squat is being hindered due to my back being quite weak especially the lower back. i will keep doing squats at low weight focusing on form it should get better. I have not done deadlifts yet as i have no one to show me form and i dont want to injure myself.

I will try those exercises thank you.
 
Omega_ said:
Hi,

Thanks for the response. I changed my feet position, where the bar rests in my hands palm instead of fingers and width of my hands. Also elbow positioning. I was thinking of getting wraps but i wanted to gain strength in my wrists naturally by working them as they are quite weak i think as i feel them burn during tricep days. I am 5'10 and 80kg.

I am looking for lower back exercise as my squat is being hindered due to my back being quite weak especially the lower back. i will keep doing squats at low weight focusing on form it should get better. I have not done deadlifts yet as i have no one to show me form and i dont want to injure myself.

I will try those exercises thank you.
Click to expand...

Make sure you get the form/technique right for the exercises to really focus on the right parts, the mobility ones I'd argue are more important as they build endurance and flexibility.

1500cals feels instinctively a little low, but of course I don't know your lifestyle or your physiology - but don't over cut.. better to do things over a longer period of time than try to rush it.
 
Freefaller said:
Make sure you get the form/technique right for the exercises to really focus on the right parts, the mobility ones I'd argue are more important as they build endurance and flexibility.

1500cals feels instinctively a little low, but of course I don't know your lifestyle or your physiology - but don't over cut.. better to do things over a longer period of time than try to rush it.
Click to expand...

im pretty comfortable on 1500 to be honest. i get a nice breakfast of oats and peanut butter. chicken and rice for lunch and dinner. been fine up to now. If i struggle or feel weak ill up it too 1800 ish.
 
As long as you're happy and it's having the right impact for you, both physically and mentally that's all that's needed. Be aware that dietary adaption does happen, so you'll reach a plateau at some point.
 
Omega_ said:
im pretty comfortable on 1500 to be honest. i get a nice breakfast of oats and peanut butter. chicken and rice for lunch and dinner. been fine up to now. If i struggle or feel weak ill up it too 1800 ish.
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1500 @ 5'10" and 80kg seems low to me. Im on 1850 and im 5'7 and started at 77kg. While you might be ok starting out at this sort of level, you will want to up it more then likely as you will hit diet fatigue pretty quickly.

I am quite a while in to my current diet and im feeling the fatigue build up and ive been really consistent with cal amounts for at least 12 weeks.
 
I haven't deadlifts in years now.... I think before covid.
Changed up the way I train and do 40/45 minute sessions, chest/back and legs/shoulders and I do find it a struggle where to fit deadlifts in.
Hopefully I'll have a home gym by the summer and I can change up the routine to fit it in.
 
Omega_ said:
Got bench form down properly now. wrists not hurting and benching 60kg comfortably now. Really happy with my progress in 2 months of training. Im on a 1500 calorie cut eaitng 200 gram of protein 130 of carbs and 30-40 of fat. going well.

Can someone please recommend me some good exercises to strengthen my lower back.
Click to expand...

You want good isometric back strength to to bottom for squats, so for lower back really any of the hinge movements (RDLs, Good Mornings, Back Extensions) are what you're after, combined with learning to brace the core musculature properly and the bodily awareness to keep the movement of the lumbar and pelvis synced throughout. Upper back you should be strengthening with direct work (horizontal and vertical pulling obviously).

I always do a small amount of supplementary dynamic back work taking my spinal erectors through their full range of motion with light weight in case I accidentally end up in a compromised position squatting or doing a hip hinge movement, but it's only a tiny bit of work at the end of a leg day and the meat and potatoes of my low back strength has been built up from just doing hip hinges with correct form.
 
In the end my myprotein order (with 45% off) only cost £1 more than my December order. Figured I’d get it now rather than wait a few more weeks. Crazy to look back at past orders that were less than half the current cost. I’m sure a lot of people will be reevaluating their protein purchases. Even my supermarket order of nuts has gone up a fair bit - currently spending £13 a week on them :eek:
 
CaptainRAVE said:
In the end my myprotein order (with 45% off) only cost £1 more than my December order. Figured I’d get it now rather than wait a few more weeks. Crazy to look back at past orders that were less than half the current cost. I’m sure a lot of people will be reevaluating their protein purchases. Even my supermarket order of nuts has gone up a fair bit - currently spending £13 a week on them :eek:
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Did you use the Honey browser tool to find the best code on top as well??

ShortWarning said:
Deadlifted 155kg @ 70kg yesterday. I know it's baby weight but happy with progress. I'd be lying if I said I was hoping for 160kg (even though 155kg was the goal) but it was not to be.
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155@70 is a 2.2x bodyweight DL, i really wouldn't be calling that baby weight. Its all relative, we look at the numbers and think "oh that guy throws around 220kg easily" ignoring the fact he's 100kg bodyweight. Of course it sounds more impressive in terms of weight on the bar, but as a relative ratio its the same!!

Something i struggle with personally as well is being a smaller guy 5'7" is that my weights i move will be lower and it makes me feel less happy about any sort of achievement i reach, even though i know it shouldn't!!
 
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