Another lifting question. This one about increasing reps.

NevrEndr · 2016-02-19T19:34:22+00:00

Pissing against the wind IMO.

if you tweaked your back squatting only 185 your form is probably really, really bad. You need to fix it before doing anything else. Luckily this is something you can improve on without a ton of effort.

You need to research squat technique. Go on Youtube and search for Alan Thrall and/or Mark Rippetoe. Their videos are very simple and will teach you good form. Record yourself squatting with your phone and compare your form to their videos. This is how I learned to squat correctly.

Source: Squat PR is 375x6 @ 170 lbs.

edit: also what footwear are you using? Get some Chuck Taylor's, legit squat shoes, or just squat in your socks. If you are trying to squat in running shoes you are asking for an injury.

enfier · 2016-02-18T23:18:59+00:00

In your place, I found a lot of help from this video: https://www.youtube.com/watch?v=U5zrloYWwxw

If your back/core is the spot where you are failing, then I'd do some accessory back extensions or good mornings before I ramped up the volume on squats.

If you have access to a good coach (I found one by looking through the Starting Strength coaches) you can probably get a lot sorted out in a single session.

Nodeal_reddit · 2016-02-19T02:11:25+00:00

Google Mark Rippetoe's podcast on back pain. It's good advice / motivation on how to deal with pain and to keep working out.

Just don't give up. Don't be the guy that lays off for a week, which turns into 4, which turns into forever.

stonepimpletilists · 2016-02-18T13:47:52+00:00

Is the goal just the numbers?

dandar4600 · 2016-02-18T13:59:35+00:00

Goal is to build muscle.

Sepean · 2016-02-18T14:00:11+00:00

Do a form check.

In my experience, volume gets me more injuries than weight.

Drop down to 3 sets, or 2 if you can lift with real intensity. I do Reverse Pyramid Training: the first set I do to failure, the next set I do -10% weight and +1 rep. That's it.

If I can get to 5x10 @ 170 then I'd go to 5x7 at 175 and again slowly increase my reps.

This doesn't make sense. You increase weight by 3% weight and then you can do 3 fewer reps?

Redneck001 · 2016-02-18T18:34:31+00:00

Instead of adding reps, think about adding sets. Volume, volume, volume.

Your back hurts because you're likely coming forward on your toes and "good morning" your squats.

If you want to deload weight, look into paused squats. You'll be doing less weight, better able to keep your form tight, and taking the stretch reflex out of the equation. And your legs will blow up.

AnarchoSurfer · 2016-02-18T21:33:45+00:00

What's your goal? Look good or put up big numbers? Higher reps like 12-20 has been raved about for putting size on the legs but it would get you a big pr.

alpha_n3rd · 2016-02-18T22:44:36+00:00

Are you squeezing your glutes the whole time on your squat? If you don't properly engage your glutes it will put more strain on your back and knees. ditto for deads and rows.

Maybe you just aren't getting enough back work and it's become the weak link? Doing more back squats might not be the best thing for it right now.

UEMcGill · 2016-02-19T15:09:45+00:00

So I'm going to suggest something a little different for you. I use the Wendler method. So a heavy lift week for me is 5/3/1 and never more than 5/5/5+. I also do supplemental work with squat every day, my focus is Olympic lifts.

Lower back pain, in particular if its right above the hip bones, has more to do with mobility than load. I'm your age, and can one RM at 345 lbs. What could be happening is what we call "butt wink". This is where as you progress down in the squat depth, your hips start to tilt under. This is because your lacking mobility in the bottom of your squat, this is more in depth.. Mobility that comes from your glutes/hams/ankles.

So some quick fixes are get a pair of lifters or put a weight under your heal to tilt your foot slightly forward. This will give you extra range in your ankle mobility. Long term is start doing mobility work every day. Me, I do third world squats for at least 5 minutes prior to any workout.

I've noticed particularly since I started doing 3rd worlds my lower back pain has almost disappeared. Conversely, if I don't loosen up and stretch I notice it right away. I'm 43, and the biggest battle we're facing is maintaining mobility.

BetaFeelz · 2016-02-23T21:22:35+00:00

I'd suggest making a video and posting a request for a form check on /r/fitness.

Also there were some great suggestions about YouTube sources, check those out. I really liked Alan Thrall's video.

If you are injured you should seek a physical therapist that is trained in FMS screening; you should be able to find someone on their website. I had 6 sessions with a guy, not only did my knee injury recover but I fixed something in my form such that I no longer had SI pain after squats.

Foam roll!

Title	Another lifting question. This one about increasing reps.
Author	dandar4600
Upvotes	3
Comments	16
Date	February 18, 2016 1:03 PM UTC (10 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/46emqb/another_lifting_question_this_one_about/
Archive Link	https://theredarchive.com/r/askMRP/another-lifting-question-this-one-about-increasing.207660 https://theredarchive.com/post/207660

Comments