Squats help after back injury and pregnancy

mrswinterx

Hey guys I've just had my wee boy and starting up my squats again aftee a back injury.

What would you say would be better to ease back into it , 3 sets of 15 reps and building up again or doing the 30 day challenge and doing 50 one day then 80 etc.

I've heard apparently the 200 a day acctually burns you're muscles away once you hit day 30 etc am i being misinformed ?

Thanks guys.

CarlsbergLewis

Whoever is telling you this *kitten*, remove them from your life

mrswinterx

So i can just carry on doing my 30 day challenge without my muscles wasting away lol

CarlsbergLewis

Explain to me how you possibly think your muscle will waste away?
Or even explain how the moron who told you that, justified it?

Froggyh

Honestly, I think these challenges with huge numbers of squats every day are a waste of time. No, they're not going to burn your muscles away or anything like that, but why do 200 squats a day when you can add some weight and do less than 100 per week?

mrswinterx

They just said that it was a good routine for muscle indurance but not for toning as the reps are too high.

And once i feel the burn at 30 squats im acctually burning away the muscle as it is a lactic burn and not from the blood ?

CarlsbergLewis

Jesus *kitten* Christ.. Who told you this?

mrswinterx

So how many would you recommend with weight in a week and what weight would you recommend thanks

mrswinterx

Apparently a personal trainer on a fitness site lol.

CarlsbergLewis

mrswinterx wrote: »

Apparently a personal trainer on a fitness site lol.

Hahahahhahaha found their personal training certificate in a box of coco pops

StevefromMichigan

Since you had a back injury, I would definitely ease back into it. No sense hurting yourself. 200 reps is totally not necessary, and probably a waste of time. I wouldn't be going more than 3 sets of 15, but using a challenging weight (or at least working up to it)

mrswinterx

Lol so my muscles are safe to carry on the way i am doing them

StevefromMichigan

Also, the "burn" from lactic acid is not necessarily a good thing!

StevefromMichigan

mrswinterx wrote: »

Lol so my muscles are safe to carry on the way i am doing them

You'll get better benefit using a heavier weight and keeping reps per set to 15, or even under that.

mrswinterx

Thank you i just obviously don't want to cause any unnecessary damage to my joints or muscles after being out so long already.

When would you advise to up reps ? Thank you x

mrswinterx

Ok thank you so much , such a great help so just keeping reps consistent but add weight got it thank you.. would really be lost without mfp lol.

mrswinterx

I was more than likely not fuelling my body enough during my last workouts as had ketones more informed now lol.

StevefromMichigan

Never...lol.

Well actually, it depends on your back, and whether it has fully recovered. If your back is 100%, you will be much better upping the weight, while keeping the sets and reps in the 3 x 15 range.

Now, if you tell me your back is still a concern, then yes, I would recommend adding reps instead of weight. If you go this route, give it a couple of weeks to see how it feels, then add another 5 reps each time, if you are able. No need to do 200 reps, though

You would be better off, assuming your back can handle it, of increasing the weight over time. Just make sure you have really good form. Check out the many YouTube videos if you haven't already mastered form.

StevefromMichigan

Yes, the goal of any lifting program is to gain strength, and this is done by adding additional weight in small increments over time. In terms of sets and reps, you will see a lot of programs calling for 3x5, 5x5, 3x8, 3x10, 3x15, etc.

Once you get above 15 reps, you really aren't optimizing your workout.

mrswinterx

I've managed to get up to 3×15 and already got the correct form was just confused as to what now lol.

I will slowly add weights and go from there here is hoping to stronger glutes and a pert bottom again soon haha.

Thank you

StevefromMichigan

mrswinterx wrote: »

I've managed to get up to 3×15 and already got the correct form was just confused as to what now lol.

I will slowly add weights and go from there heres hoping to stronger glutes and a pert bottom again soon haha.

Thank you

You're welcome! Keep us updated on progress!

mrswinterx

I certainly will.

Never been more excited to get back on it feel like i have alot of pent up energy that needs used lol.

StevefromMichigan

I know the feeling. I had a wrist injury that took forever to heal. Still not 100%, but I can do a lot more than I could a year ago

Lesscookies12

I think you should let your body heal, and maybe starting out slow instead of doing a set once you feel better starting out with 3, and then 5, and then 10.

mrswinterx

It's horrendous isn't it i slipped the disc in my back still not 100% either but alot better.

I would love to take it easy but I've never been this out of shape and its really getting to me now i need my exercise lol x

rheddmobile

The one thing I dislike about these "30 day challenge" sort of routines is that they never seem to incorporate rest days. Muscle development happens during rest.

Given your ongoing back issues, getting a strong base using body weight isn't a bad plan. Once cranking out bodyweight squats ain't no thang, then you can start adding weight. I have also found deadlifting improved my back health a lot, but you need to be careful to build up slowly and maintain good form.

mrswinterx

I always make sure i have atleast 2 rest days a week & not over push my body now... i shall try my light weights and build back up again then will go from there ... i cant even do a push up anymore will be my next goal haha

kshama2001

mrswinterx wrote: »

I always make sure i have atleast 2 rest days a week & not over push my body now... i shall try my light weights and build back up again then will go from there ... i cant even do a push up anymore will be my next goal haha

Start against the wall or counter: http://omahamagazine.com/articles/5-minute-workout-
counter-pushups/

StevefromMichigan

If you have a slipped disc, I would be careful how much weight you use while squatting, so you aren't putting too much pressure on that disc. If you go to a gym, you might want to consider using the leg press in place of squats, since it doesn't require you to put the weight directly on your back. Too much weight on your back could make your injury worse.

mrswinterx

I've been in recovery for a while now so I'm hoping im stronger now I've built up to the 3x15.

I feel so far feel ok so might not push it too much just now then and try light weights or the leg press.

What ab workout would you suggest for me to do that won't put too much pressure on my back... sorry guys.

julie_broadhead

How long ago did you have your baby? How old is your back injury? Did you experience 3rd or 4th degree tearing during your delivery? Did you have an episiotomy? Did you have a c-section? Do you have diastasis recti?

I ask all these questions because depending on the answers squating with weight may not be the right option for you right now.