GunZ only - Or what to do!

amg-slurp

Hi all!

Havin back problems over the past few years, which lately have got worse.

I have disc problems in lower back, which is keeping me away from the gym.

Up to July I had been training away, nothing crazy but down to 12% BF for my hols which kept me happy. Then I got glandular fever after that and didn't train for a few months. Went back last month, started a new programme (Jim Stopannis shortcut to size) and back problem flared up the following day. That was the end of that.

Now BF has slowly crept up the past few months and lost the small amount of muscle I had.

Looking into surgery at the min for my back, maybe a microdiscectomy, but in the meantime, I'm not exactly body confident and I'm bored!

Is it worth doing any kind of shoulders and arms routine, or due to fact I'm not going to be training back or legs, is it worth it?

I know doing arms only isn't ideal but its more to keep me occupied, keep me mood up a bit and who doesn't like GuNz?

Any advise, welcomed. Preferably good advise!

El Guapo!

Is your back totally bunched or do you think you could manage doing bodyweight stuff?
Something like convict conditioning might suit you.
Rather than lifting weights, you could try a bodyweight program and take it slowly to see what you can and can't manage?

discus

Plum pulling pudding for guns ftw

El Guapo!

discus wrote: »

Plum pulling pudding for guns ftw

Friction burns are a big risk though!

wersal gummage

howaya slurp,

I'm assuming the 'gunz' only remark is a ron burgundy type sense of humour and thats why i'm replying...

I'm a bit like yourself - hovering around the 12% body fat mark. I'm 10% at the moment @ 6 foot 3 and 98 KGs. I had a microdischetomy about three and a half years ago.

I would say first and foremost get yourself a good physio and follow their advice - don't listen to anyone else (what follows included).

For me, I have been able to train relatively normally since the operation. I have not dead-lifted at all since the op, nor have i done any kind of bent over rows. I do a lot of inverted rows (youtube it if you dont know what it is). I also have kept my squats at a very light weight - for example, I currently squat 90kgs at 10x10 with 60 seconds rest. It is pretty frustrating knowing that I could squat twice this weight but it is just not worth the risk. If you are thinking of squats, I'd suggest getting someone who knows what they are at monitoring you for a while and making sure your form is perfect.

Aside from that, I train as normal. Bench, weighted chins, weighted pull ups and dips etc. Chest, shoulders etc as normal.

I work in a lot of core stuff into my training - like every day I train. If you are not familiar with core work I'd recommend getting a personal trainer to go over some of the exercises with you for an hour or so. The stronger you can make your core, the less chance of having any back issues in future (after you get your current issue sorted of course). You can work in things like bulgarian split squats with a shoulder press, lots of variety of planks and plank type press ups with dumbells where you bring one arm around in an arc on each press up.

wersal gummage

I couldn't find a youtube vid of the bulgarian split squat for you...

What I'd suggest is bulgarian split squat but with only ONE dumbell in hand. If your right leg is behind you, hold the dumbell in the left hand - when you reach the upper most point of the split squat - then push the left hand into a press action - all very slow and controlled. Should force the core to do a bit of work for you - obviously if you do it properly and keep perfectly straight. Maybe start out with a 10 or 15 KG dumbell. Hold the dumbell level with your chin during the 'down' part of the squat. Hope that makes some sense.