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katiesuarez · Joined: 07 Feb 2007 Posts: 334

I am in need of some suggestions on how to build up my back muscles (latissimus dorsi and erector spinae). My ribs and spine show a bit too much. My orthopedist said it is due to weak muscles and being underweight. I need to know the safest way to accomplish this without aggravating my injury (I fractured my sacrum last year). I would greatly appreciate some advice.

Boss Man · Posted: Sun Jun 01, 2008 10:27 pm Post subject:

I'd say Deadlifts, would be a good wat to go, and also something like Cable Rows, as you can sit down for those. Maybe Torso Twists if you can handle them.

I'd go really light on those and see how you handle them if you do.

Those would be some suggestions.

swanso5 · Posted: Mon Jun 02, 2008 12:18 am Post subject:

dedfinately deaslifts id you can do them...if flexibiklity doesn;t allow then do from mid shin, knee or mid thigh ht...also focus on "pulling the hips through" and squeezing your cheeks at the top of the movement

also seated rows, db rows, chest supported rows, chin ups and pull ups are your best bet

what have you done for back in the past that hasn't worked?

i'd stay away from twists - twisting the lumbar spine is not a good idea if that's where you get the rotation from

katiesuarez · Joined: 07 Feb 2007 Posts: 334

I have a rowing machine, but I am already using it on the highest setting, so I need something with more tension. I never thought about cable or db rows. I will start doing those. I just added assisted pull-ups to my workouts a month ago. Truthfully, I’ve always been afraid of deadlifts, but I will give them a try. What weight/frequency would either of you recommend in the beginning?

Christopheel · Joined: 02 Jul 2007 Posts: 931

For deads ?

It depends on your goal, don't exceed 2 times a week and for the weight you can start with bar and see how you evolve, it's hard to tell since I don't see you.

Nad don't be afraid of deads, squat is scarier for injuries and lower back lol

katiesuarez · Joined: 07 Feb 2007 Posts: 334

I seem to be okay with squats. I hope this isn't a silly question, but, how can you tell if you're doing deadlifts correctly? Does it feel a certain way? I just want to avoid any further damage or risk slipping a disk.

Christopheel · Joined: 02 Jul 2007 Posts: 931

swanso5 · Posted: Tue Jun 03, 2008 12:23 am Post subject:

there's no bad exercises, just exercises done badly...

do you think you have the mobility/flexibility to do them properly?

if not then we can start from mid thigh/knee ht of a bench, power rack poins etc and work down

katiesuarez · Joined: 07 Feb 2007 Posts: 334

I plan on going to Dick's today. Is this what I need?

http://www.dickssportinggoods.com/product/index.jsp?productId=6036

Christopheel · Joined: 02 Jul 2007 Posts: 931

katiesuarez · Joined: 07 Feb 2007 Posts: 334

Thanks Chris. Wink

Boss Man · Posted: Sat Jun 07, 2008 9:40 pm Post subject:

Might be a bit late to comment now, but go for that 40lb plate set too.

swanso5 · Posted: Sun Jun 08, 2008 7:08 am Post subject:

she wants to do deads doesn't she so she'll need the bar

katiesuarez · Joined: 07 Feb 2007 Posts: 334

I ended up getting a shorter bar, 47”. The other one was too long. It just so happens that I also got the dumbbell set and some plates. Very Happy

swanso5 · Posted: Sun Jun 08, 2008 10:39 am Post subject:

get to it now then...deads rule

let me know any problems you have