Is it possible to overtrain the back?

jehavin

This is a random question, but I am worried that I might be focusing too much on my shoulders/back to overcompensate for not being able to do ab exercises during pregnancy.
Before I got pregnant, I was doing deadlifts, barbell squats, OHP and bench presses for my main exercises and was pretty happy with the visible ab definition I was gaining from these exercises without having to do situps or ab work. After I found out I was pregnant (in September,) I decided to focus on the most compound movements that I could do without directly engaging my abs and my arm routine now consists of lat pulldowns, bench presses (inclined,) seated row and tricep pushdowns/dips. As part of my vinyasa yoga, I also do planks and lots of fold-downs and half-lifts, which resemble the movement of deadlifts and good mornings.
I have been noticing that my back/upper arms are looking great (yay! a great confidence boost as my waistline ever expands and the "layer of pregnancy fat" seems to coat everything else!) and I've even seen some definition of my upper abs surrounding my rib cage, above where the baby is.
So, my concern is that, when I deliver in two months, will I have done a disservice by working so hard on my shoulders/upper arms/back or will that strength help me recover my ab strength quicker? I will not be able to do direct ab work for a few months due to this being my 5th c-section and the need to be careful. Furthermore, will these exercises actually engage/cotrain my abs once they are back in normal position?
Thanks for your ideas/input!

DavPul

Sounds like you are doing just fine to me. Best wishes with the birth and a speedy recovery

jehavin

Thanks! I was actually hoping that a guy (and one with a great back like you, to boot,) would chime in so I could get a knowledgeable answer about whether back muscles CAN be overtrained and imbalance the front of the core. It seems like people usually do the opposite (focus on the six pack but neglect the lats/rhomboids) so I was really stumped/unsure. Thanks again!

Loftearmen

It is generally recommended that you pull 3x the volume that you press to maintain shoulder health. I row or chin 4 times a week. Train on my friend.

MoreBean13

Thanks! I was actually hoping that a guy (and one with a great back like you, to boot,) would chime in so I could get a knowledgeable answer about whether back muscles CAN be overtrained and imbalance the front of the core. It seems like people usually do the opposite (focus on the six pack but neglect the lats/rhomboids) so I was really stumped/unsure. Thanks again!

Offended by the insinuation here. Will not be answering as I'm not a guy so I can't know the answer to your questions, lol.

jehavin

That's great info---thanks!

jehavin

Thanks! I was actually hoping that a guy (and one with a great back like you, to boot,) would chime in so I could get a knowledgeable answer about whether back muscles CAN be overtrained and imbalance the front of the core. It seems like people usually do the opposite (focus on the six pack but neglect the lats/rhomboids) so I was really stumped/unsure. Thanks again!

Offended by the insinuation here. Will not be answering as I'm not a guy so I can't know the answer to your questions, lol.

Sorry that you're offended by my compliment to the first person who replied all day long and chose to take a feminist stance. We all interpret through whatever personal filter we have, I guess.

Sarauk2sf

Thanks! I was actually hoping that a guy (and one with a great back like you, to boot,) would chime in so I could get a knowledgeable answer about whether back muscles CAN be overtrained and imbalance the front of the core. It seems like people usually do the opposite (focus on the six pack but neglect the lats/rhomboids) so I was really stumped/unsure. Thanks again!

Offended by the insinuation here. Will not be answering as I'm not a guy so I can't know the answer to your questions, lol.

Me neither, you feminist you!

DavPul

Thanks! I was actually hoping that a guy (and one with a great back like you, to boot,) would chime in so I could get a knowledgeable answer about whether back muscles CAN be overtrained and imbalance the front of the core. It seems like people usually do the opposite (focus on the six pack but neglect the lats/rhomboids) so I was really stumped/unsure. Thanks again!

Offended by the insinuation here. Will not be answering as I'm not a guy so I can't know the answer to your questions, lol.

Good. Now run along sweetie. My sandwich isn't going to make itself

jehavin

LOL at the fact that noone responded to give me advice or feedback all day long until it somehow became (jokingly or not, I can't really tell at this point,) a "girls can lift/know as much as guys" issue.

I guess it goes to show that the drama is what gets the replies in cyberspace, right? Thanks, ladies, for helping a girl out. At least it bumped my thread

Sarauk2sf

Thanks! I was actually hoping that a guy (and one with a great back like you, to boot,) would chime in so I could get a knowledgeable answer about whether back muscles CAN be overtrained and imbalance the front of the core. It seems like people usually do the opposite (focus on the six pack but neglect the lats/rhomboids) so I was really stumped/unsure. Thanks again!

Offended by the insinuation here. Will not be answering as I'm not a guy so I can't know the answer to your questions, lol.

Good. Now run along sweetie. My sandwich isn't going to make itself

MoreBean13

Thanks! I was actually hoping that a guy (and one with a great back like you, to boot,) would chime in so I could get a knowledgeable answer about whether back muscles CAN be overtrained and imbalance the front of the core. It seems like people usually do the opposite (focus on the six pack but neglect the lats/rhomboids) so I was really stumped/unsure. Thanks again!

Offended by the insinuation here. Will not be answering as I'm not a guy so I can't know the answer to your questions, lol.

Sorry that you're offended by my compliment to the first person who replied all day long and chose to take a feminist stance. We all interpret through whatever personal filter we have, I guess.

Whatever, lady. Girl power.

Sarauk2sf

LOL at the fact that noone responded to give me advice or feedback all day long until it somehow became (jokingly or not, I can't really tell at this point,) a "girls can lift/know as much as guys" issue.

I guess it goes to show that the drama is what gets the replies in cyberspace, right? Thanks, ladies, for helping a girl out. At least it bumped my thread

So, because a guy responded first, you left the need to say "I was hoping a guy would respond". If a female responded first, would you have said "I was hoping a female would respond?"

joejccva71

It is generally recommended that you pull 3x the volume that you press to maintain shoulder health. I row or chin 4 times a week. Train on my friend.

Umm what?

You train back 4x a week? How many sets are you doing per session?

I train Back once a week and do about 12-15 sets per session. If I were to train it twice a week, I would cut it down to about 6-8 sets per session.

Time under tension + Intensity TRUMPS all.

OP yes it is possible that you can overtrain your back to where imbalances can occur.

redheaddee

exercise during pregnancy will make childbirth significantly easier. I would also suggest walking in addition so that your hips are nice and flexible so your child can just slide right on out. But what do I know, I too am a mere female :laugh:
Edited for spelling.

jehavin

LOL at the fact that noone responded to give me advice or feedback all day long until it somehow became (jokingly or not, I can't really tell at this point,) a "girls can lift/know as much as guys" issue.

I guess it goes to show that the drama is what gets the replies in cyberspace, right? Thanks, ladies, for helping a girl out. At least it bumped my thread

So, because a guy responded first, you left the need to say "I was hoping a guy would respond". If a female responded first, would you have said "I was hoping a female would respond?"

I guess you really took my comment about creating drama out of nothing to bump the thread a little too seriously.

jehavin

It is generally recommended that you pull 3x the volume that you press to maintain shoulder health. I row or chin 4 times a week. Train on my friend.

Umm what?

You train back 4x a week? How many sets are you doing per session?

I train Back once a week and do about 12-15 sets per session. If I were to train it twice a week, I would cut it down to about 6-8 sets per session.

Time under tension + Intensity TRUMPS all.

OP yes it is possible that you can overtrain your back to where imbalances can occur.

Thanks! I do arm/back training 2x week so it's good to know that I'm probably not overtraining in terms of frequency.

jehavin

exercise during pregnancy will make childbirth significantly easier. I would also suggest walking in addition so that your hips are nice and flexible so your child can just slide ride on out.

Thanks I am trying to stay fit even though I know I will have a surgical birth. I also cycle 3-4x a week, so I imagine that will give me some of the same benefits of walking. Lol @slide/ride on out---I don't personally know anyone who's had a birth that easy

redheaddee

exercise during pregnancy will make childbirth significantly easier. I would also suggest walking in addition so that your hips are nice and flexible so your child can just slide ride on out.

Thanks I am trying to stay fit even though I know I will have a surgical birth. I also cycle 3-4x a week, so I imagine that will give me some of the same benefits of walking. Lol @slide/ride on out---I don't personally know anyone who's had a birth that easy

less than 3 hours for me honey, and that was with him being induced which is supposed to take longer. I was walking 3 to 5 miles a day 5 days a week at that time. Super easy childbirth.

jehavin

exercise during pregnancy will make childbirth significantly easier. I would also suggest walking in addition so that your hips are nice and flexible so your child can just slide ride on out.

Thanks I am trying to stay fit even though I know I will have a surgical birth. I also cycle 3-4x a week, so I imagine that will give me some of the same benefits of walking. Lol @slide/ride on out---I don't personally know anyone who's had a birth that easy

less than 3 hours for me honey, and that was with him being induced which is supposed to take longer. I was walking 3 to 5 miles a day 5 days a week at that time. Super easy childbirth.

Wow! That's great!