Can't lift over head

upgetupgetup

Or put any weight on the spine from that direction (not allowed to compress things). I'm also not to lift 'heavy'. I can do 15-20 reps. < Injury

So what else can I do for squats? Would a goblet squat put the same forces on the spine? Am I limited to bodyweight now?

upgetupgetup

Is it POSSIBLE to get hypertrophy in lower body without using low rep ranges??

(Also: no plyo allowed either, can't go the other way to get away from skinny fat)

Ely82010

Or put any weight on the spine from that direction (not allowed to compress things). I'm also not to lift 'heavy'. I can do 15-20 reps. < Injury

So what else can I do for squats? Would a goblet squat put the same forces on the spine? Am I limited to bodyweight now?

I can't squat heavy due to knees problems and because I can’t put a heavy load on my shoulders either, so I do body weight squats, and I use the squat machine at the gym, where I can adjust the weights; as recommended by my orthopedic doctor and physical therapist.

You will hear a lot of opinions in this forum and recommendations to your question; most people in MFP believe that only those "lifting heavy" are worthy and people with limitations like us, don't count much. So do what is best for you, what your doctor or PT recommended, and try to avoid more complications to your problem. If you can, add lounges in your leg routine; they are very good for the butt and the legs.

upgetupgetup

Hi Ely,

Thanks for replying Yours sounds like a sensible program. And you're right, I have to listen to my doc. It just totally conflicts with what I *want* to happen to my butt But I know if I fight it, I'll only make things worse.

I guess I'm wondering, what aesthetic results could I hope for with these limitations? Hoping there's some kind of secret routine involving light weights that might actually help. (Knowing this is probably impossible.)

Thanks

vanguardfitness

I think that rep range will be OK. Keep your reps at around 3-4 seconds each. The key is to progressively add more tension as your workouts progress. You'll be fine with leg presses, although if you're on the machine wrong you can still hurt your lower back.

upgetupgetup

I think that rep range will be OK. Keep your reps at around 3-4 seconds each. The key is to progressively add more tension as your workouts progress. You'll be fine with leg presses, although if you're on the machine wrong you can still hurt your lower back.

Ah wicked, thank you!! 3-4 seconds for the hold, or all stages of the movement? I can work up to all, that's ok - thank you!!!

As for leg presses - do you mean I can totally replace squats with those, or are eg goblet squats ok?

And/or, could I look to cardio machines that work the hams a bit more - stepper, rower - and up the resistance on those? How far would that get me?

Ah thank you so much!

dave4d

I'd recommend single leg squats,(I believe they also go by the name of Bulgarian squats, or Bavarian Lunges. ). Single leg work should put more stress on your legs, and less on your back/shoulders.... but I would also recommend getting advice from your doctor before trying anything, to make sure you don't do any more damage.

upgetupgetup

I'd recommend single leg squats,(I believe they also go by the name of Bulgarian squats, or Bavarian Lunges. ). Single leg work should put more stress on your legs, and less on your back/shoulders.... but I would also recommend getting advice from your doctor before trying anything, to make sure you don't do any more damage.

Thank you as well! I will try single leg movements, too. Any ideas on the upper limit of muscle development, with these?

Can't see doc til mid March, annoyingly. But, I'm absolutely taking a rehab approach with all these, my first aim is to learn to do these things with proper form, and without hurting myself. But I'm also wondering what is the most I can expect over time.

dave4d

I'd recommend single leg squats,(I believe they also go by the name of Bulgarian squats, or Bavarian Lunges. ). Single leg work should put more stress on your legs, and less on your back/shoulders.... but I would also recommend getting advice from your doctor before trying anything, to make sure you don't do any more damage.

Thank you as well! I will try single leg movements, too. Any ideas on the upper limit of muscle development, with these?

Can't see doc til mid March, annoyingly. But, I'm absolutely taking a rehab approach with all these, my first aim is to learn to do these things with proper form, and without hurting myself. But I'm also wondering what is the most I can expect over time.

The benefits of single leg work is that with about half the weight you can work your muscles at the same stress level as going full weight. The problems are that you may still be putting pressure on the spine, and you may have issues with balance.

If all else fails, as long as your knees are good, you could fall back on isolation leg work with the machines. When I was working out 5 years ago, the majority of my leg work was with machines, and I got pretty good results. I did lying hack squats, leg extensions, leg curls, calf raises, and occasionally used the abductor machines.

Squats are a much better exercise, but with your limitations, you may have to make adjustments until you heal, and get doctor permission to use them, again.

upgetupgetup

Wonderful tips, thank you, and cautions appreciated as well.