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Forum » I don't think my body can handle lifting heavy anymore.
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Thread: I don't think my body can handle lifting heavy anymore.

post 1640554153 06-09-2021, 08:53 PM
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Originally Posted By ItsJamesthefin⏩
Anytime I try to push my body on say 90% of my 1rm on squats, deads, or rack pulls my hip flexors/ lower back always hurt. I don't know what it is. Last time I did rack pulls I worked up to 550 and finished the rep and immediately after I had a shooting pain in my lower back. Had to stop lifting for a week and heal up.

Yesterday doing squats warming up. Working my way up and hit 345 easily but as soon as I finished that set I started getting that pain again. I feel like I should get it looked at, but I don't know who I should go and see. I love moving heavy weight but it's getting to the point where I don't even want to try and go above 300 on anything.
Depending on your age, most intermediate lifters tend to back down due to age and accumulated injuries.
Most people try to avoid surgeries as they are not 100% and people lose way too much size and muscle shape; so the easiest solution is to back down to 60-70% and increase your reps.
It may not be as much fun but your 50 year old lifting self will with thank you.
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post 1640557673 06-09-2021, 09:58 PM
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Originally Posted By Jestbrah⏩
my serious response though is it is likely one of these:

weak glutes, the number one factor attributed to lower back pain. Strengthen them back up and work on bracing with the glutes.

Water retention, water retention in the lower back can cause very painful lower back pumps and spasms.

Anterior pelvic tilt, tight hip flexors and psoas leading you to put undue stress on the lumbar
I definitely think my glutes are weak. I started adding some hip circle exercises but I still feel like they are severely weak in comparison.
Originally Posted By x-trainer
Depending on your age, most intermediate lifters tend to back down due to age and accumulated injuries.
Most people try to avoid surgeries as they are not 100% and people lose way too much size and muscle shape; so the easiest solution is to back down to 60-70% and increase your reps.
It may not be as much fun but your 50 year old lifting self will with thank you.
it maybe that time for me. Upper body I'm fine and never have issues. It's always my lower back and hip flexors.
post 1640562733 06-10-2021, 12:18 AM
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inb4 you cant walk like ronnie coleman

What is the point of deadlifting 550 or 600 lbs? Srs
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post 1640563253 06-10-2021, 12:34 AM
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Op why not try BCAAs prior to workout?
post 1640572933 06-10-2021, 06:59 AM
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And just like that the pain is gone. Pretty weird.
post 1640574483 06-10-2021, 07:32 AM
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Early 30s. Stopped ego lifting, stopped squatting, stopped deadlifting. Just use machines @ moderate weight, volume training and cardio. There comes a time in every man's life where he has to decide if he still cares about his precious ego, or if it's time to give way to his overall health and longevity.
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post 1640574623 06-10-2021, 07:34 AM
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Originally Posted By ItsJamesthefin⏩
And just like that the pain is gone. Pretty weird.
In B4 u fuk yourself up permanently instead of listening to solid advice ITT.
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post 1640574643 06-10-2021, 07:34 AM
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Try going down to 80-85% of 1-rep max. That should see testosterone related gains instead of DHT gains. Testosterone builds slow twitch fibers, whereas DHT builds fast twitch (maximum strength).https://physoc.onlinelibrary.wiley.c...ol.2009.182162

Also try some light / rehab lifting days. There's some studies that show that light work protects against damage.https://suppversity.blogspot.com/201...ns-reduce.html
post 1640574743 06-10-2021, 07:37 AM
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Unless your goal is powerlifting oriented, you don't need to lift heavy to make good gains. I shut that chit down a few years ago and look more jacked than I ever have while training with moderate weight in medium-high rep ranges.
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post 1640574783 06-10-2021, 07:37 AM
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Somebody once told me

“You’re gonna squat 400 lbs and for what?”


Greatest advice ever. Nobody gives a chit about your lifts in the real world
-Some people say good things come to those who wait, truth is, good things come to those who work..... who work later.....who work harder...... who are willing to go further than anyone else to get them. If you're waiting for good things to come to you, you'll be waiting for a pretty long time.

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post 1640574803 06-10-2021, 07:38 AM
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Originally Posted By rootcon⏩
Try going down to 80-85% of 1-rep max. That should see testosterone related gains instead of DHT gains. Testosterone builds slow twitch fibers, whereas DHT builds fast twitch (maximum strength).https://physoc.onlinelibrary.wiley.c...ol.2009.182162

Also try some light / rehab lifting days. There's some studies that show that light work protects against damage.https://suppversity.blogspot.com/201...ns-reduce.html
testosterone related gains instead of DHT gains?
post 1640574843 06-10-2021, 07:38 AM
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Look up Donnie Thompson's back protocol

Then go to Spud's website and order the Big Ray strap and godzilla band
post 1640575043 06-10-2021, 07:41 AM
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Most lifters dont nearly warm up as long enough as they should, go through progressive lifts leading up to their PR lift, etc.

Watch videos on Lu Xiajun practice sessions and the guy literally spends 45 minutes going through warm up lifts and technical stretching exercises before the main lifts

From a pure nutritional standpoint, you might want to look into supplementing egg shell membrane. "Eggshell membrane is a natural source of chondroitin sulfate, hyaluronic acid, collagens and glycosaminoglycans. These components in eggshell membrane work synergistically to support your joints’ comfort, flexibility and mobility."
post 1640575193 06-10-2021, 07:45 AM
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Originally Posted By Coal
Early 30s.stopped squatting, stopped deadlifting. Just use machines @ moderate weight, volume training and cardio. There comes a time in every man's life where he has to decide if he still cares about his precious ego, or if it's time to give way to his overall health and longevity.
This is the key to life-long success & happiness. Fitness message boards can be a cancer when it comes to dick-swinging how much your 1 RM happens to be. We're at a point where many miscers are proud that they've permanently damaged their backs while deadlifting. Such exercises should focus on improving your # of reps & sets, not how much weight you can apply to your extended spinal column.
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post 1640575433 06-10-2021, 07:48 AM
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Can confirm, I don't do deads/heavy squats anymore. I dropped weight down on DB bench and focus more on higher reps and better form.
post 1640575643 06-10-2021, 07:52 AM
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Originally Posted By ItsJamesthefin⏩
Anytime I try to push my body on say 90% of my 1rm on squats, deads, or rack pulls my hip flexors/ lower back always hurt. I don't know what it is. Last time I did rack pulls I worked up to 550 and finished the rep and immediately after I had a shooting pain in my lower back. Had to stop lifting for a week and heal up.

Yesterday doing squats warming up. Working my way up and hit 345 easily but as soon as I finished that set I started getting that pain again. I feel like I should get it looked at, but I don't know who I should go and see. I love moving heavy weight but it's getting to the point where I don't even want to try and go above 300 on anything.
Than don't lift that close to your 1 RM.
Maybe that RPE thing all youtubers are preaching currently could help you.

post 1640576023 06-10-2021, 07:58 AM
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Originally Posted By LurkoLantern⏩
This is the key to life-long success & happiness. Fitness message boards can be a cancer when it comes to dick-swinging how much your 1 RM happens to be. We're at a point where many miscers are proud that they've permanently damaged their backs while deadlifting. Such exercises should focus on improving your # of reps & sets, not how much weight you can apply to your extended spinal column.
I guess it's because as a natty I already built a great base many years ago and don't need to smash heavy weights to maintain. I know there's a bunch of people out there who are only concerned with the numbers regardless of health but I'm happy being comfortable and reasonably jacked. Lifting is fun for me, it's not my job anymore.
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post 1640576213 06-10-2021, 08:01 AM
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Will never understand heavy lifting after age ~25 unless you're some kind of competitive athlete
post 1640576283 06-10-2021, 08:03 AM
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Originally Posted By Coal
In B4 u fuk yourself up permanently instead of listening to solid advice ITT.
Ehh I wanted to start doing heavy lifts again but I think it's time I listen to my body. As much as I enjoy deads maybe they aren't worth it. I do have a trap bar if I still want to get the movement pattern done.
post 1640576483 06-10-2021, 08:06 AM
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Recently pulled a back muscle last year trying to DL like 90% of my 1RM. Fast forward a year I'm warming up on squats and pull the same muscle. Probably because I wasn't caring too much about form or bracing my abs/glutes or holding my breath like I should've been. (age: 31)
post 1640577103 06-10-2021, 08:15 AM
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Originally Posted By ItsJamesthefin⏩
Ehh I wanted to start doing heavy lifts again but I think it's time I listen to my body. As much as I enjoy deads maybe they aren't worth it. I do have a trap bar if I still want to get the movement pattern done.
Yeah mane your body give you a solid warning and you got extremely lucky to escape without a permanent injury. Listen to it and don't push your luck. This was your one and only chance I think.
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post 1640577243 06-10-2021, 08:18 AM
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Originally Posted By BredRoller⏩
Recently pulled a back muscle last year trying to DL like 90% of my 1RM. Fast forward a year I'm warming up on squats and pull the same muscle. Probably because I wasn't caring too much about form or bracing my abs/glutes or holding my breath like I should've been. (age: 31)
Yeah I hear you on that one. I'll go through stages where I feel great and subsequently push too much then get a muscle strain. End up taking a few weeks off and build back up again and get the same nagging injury.

Whoever said weak glutes is also on to something. Whenever I started doing hip thrusts I noticed a lot of pressure being taken off my knees. But I've come to the conclusion that there's only so much assistance work you can do. I've been doing a lot more bodyweight and kettlebell work in the last year or two. Would love to focus mainly on those with occasional barbell work but just can't get my head around the idea of needing to do barbell work. I guess mainly since I lift at home, would hate for the stuff just to gather dust in the garage.
#
post 1640579263 06-10-2021, 08:48 AM
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Originally Posted By TugOfPeace⏩
you need to foam roll your hamstrings/glutes/piriformis/lower back with a hard spiky foam roller prior to your lifting
for the love of god do not listen to the advice of foam rolling your lower back OP. Lower back pain is often due to weak muscles/imbalances somewhere down the chain, i.e: glutes, hips, ankles, etc so foam rolling your lower back won't even help. If you're flexing your lower back while rolling you aren't even targeting the muscles you want to "release". If you're arching your lower back and you have APT you're just making the problem worse or if you have some specific non-mechanical condition like arthiritis or perhaps bulging discs you can also make it worse. You're better off using a lacrosse ball and trying to target your QL.

Not sure when foam rolling became trendy but it's overrated af. BRB spending 30 minutes of your gym time trying to properly and methodically target problem areas otherwise it's a waste. Even then, the effect is largely placebo and you probably aren't even doing that much to the underlying tissue. You're basically putting in so much time for so little gain you're better off doing something else.

Basic 5 minute dynamic stretching is probably a better way to go for each compound movement. I often do air ATG squats as a warm-up and hold the bottom position for a few seconds, loosen up my ankles by holding a barbell at the bottom of a squat.

If it's hurting doing a 90% 1RM, simply don't do it. find a physio, preferably one that specializes in sports type therapy/rehab and they'll be able to tell you what sorts of imbalances and movements are causing your pain. Could also be your form under a heavy load that is breaking down.

Try doing higher rep squats with 80% of your 1RM, not going max effort, and/or replacing some of your squatting with something else like leg presses and hack squats.
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post 1640579413 06-10-2021, 08:50 AM
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Originally Posted By Silencespeaks⏩
There is no point to lifting heavy anyway.

Anything beyond moderate weight is useless and just vanity.

Your body does not need that much stimulation to grow. It will just adapt so you have to lift heavier and heavier to get the same result as if you just stick to moderate weight.
Shut the fuk up
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post 1640579733 06-10-2021, 08:53 AM
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Originally Posted By sooby⏩
for the love of god do not listen to the advice of foam rolling your lower back OP. Lower back pain is often due to weak muscles/imbalances somewhere down the chain, i.e: glutes, hips, ankles, etc so foam rolling your lower back won't even help. If you're flexing your lower back while rolling you aren't even targeting the muscles you want to "release". If you're arching your lower back and you have APT you're just making the problem worse or if you have some specific non-mechanical condition like arthiritis or perhaps bulging discs you can also make it worse. You're better off using a lacrosse ball and trying to target your QL.

Not sure when foam rolling became trendy but it's overrated af. BRB spending 30 minutes of your gym time trying to properly and methodically target problem areas otherwise it's a waste. Even then, the effect is largely placebo and you probably aren't even doing that much to the underlying tissue. You're basically putting in so much time for so little gain you're better off doing something else.

Basic 5 minute dynamic stretching is probably a better way to go for each compound movement. I often do air ATG squats as a warm-up and hold the bottom position for a few seconds, loosen up my ankles by holding a barbell at the bottom of a squat.

If it's hurting doing a 90% 1RM, simply don't do it. find a physio, preferably one that specializes in sports type therapy/rehab and they'll be able to tell you what sorts of imbalances and movements are causing your pain. Could also be your form under a heavy load that is breaking down.

Try doing higher rep squats with 80% of your 1RM, not going max effort, and/or replacing some of your squatting with something else like leg presses and hack squats.
it feels really good though
post 1640581323 06-10-2021, 09:15 AM
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I think its an imbalance personally and I appreciate all the advice ITT.

Whoever recommended foam rolling your lower back should be negged everyday. Terrible advice.
post 1640582233 06-10-2021, 09:28 AM
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Originally Posted By ItsJamesthefin⏩
Ehh I wanted to start doing heavy lifts again but I think it's time I listen to my body. As much as I enjoy deads maybe they aren't worth it. I do have a trap bar if I still want to get the movement pattern done.
Or, you do deads every six weeks and focus on other exercises.
The one thing my Jr high pe teacher told me that stuck with me all of this time, was that even with a broken limb, you can always do something else in a gym for exercise.

I constantly switch up my routines out of boredom after 2 decades of lifting. Max weight is fun but it doesn't always grow muscles as well as volume challenges.
Ever try 225 squating for 30 reps?
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post 1640582433 06-10-2021, 09:31 AM
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Originally Posted By MJAffliction⏩
inb4 you cant walk like ronnie coleman

What is the point of deadlifting 550 or 600 lbs? Srs
Inb4 race car drivers crash and die like Dale Earnhardt.

Inb4 football player hits his head and dies on the practice field like my friend in HS.

Inb4 musician dies in a plane crash like Buddy Holly.

Why do people do things? To paraphrase Mark Bell from way back in the day:

"We're all going to be in a wheelchair and/or dead one day anyway, so you may as well do the things you want to do now."
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post 1640591053 06-10-2021, 11:17 AM
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Originally Posted By DrewDarden⏩
Inb4 race car drivers crash and die like Dale Earnhardt.

Inb4 football player hits his head and dies on the practice field like my friend in HS.

Inb4 musician dies in a plane crash like Buddy Holly.

Why do people do things? To paraphrase Mark Bell from way back in the day:

"We're all going to be in a wheelchair and/or dead one day anyway, so you may as well do the things you want to do now."
I think the point they are trying to make is that unless you are trying to be elite in a certain avenue of performance (or it is simply your only passion), there is no point in getting to such a high level, especially given the inherent risk.
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