Back fuked up, what to do now for legs?

[ThaiBoxa]

Doing squats and deadlifts I strained my lower back. Yes, I use the proper form, and I do lighter weight sets. I definately cannot do any more squats or deads until back gets better. I had the following in mind: leg extensions, leg press, and leg curls at 4 sets each (the first set being warmup). Is there anything else I can do to blast the legs without effecting my back at all? Hack squats, etc?

"Satisfaction is the death of desire"

[Spook]

Do these with dumbells or do ball squats with dumbbells. You've seen those big blue balls in the gym with what looks like cow tits. Put your back against those, hold dumbbells in your hands as heavy as you can stand, and yes, hack squats will help too. You have to do something to keep you back outta the exercise altogether. I know that the back will come into play in most any exercise you do since it is the center of your body, but focus on the muscle group you want to work and make it do the work.

*** 1972-2003...A beloved brother stands watch over us all. He will not be forgotten and we will stand with him again as guardians over others. We will spend eternity feasting on happiness and love that is perfect. All will be happy in the new age where God will be our center and is our strength. *** Spook

[ThaiBoxa]

I'll give em a try, but what about the ones I listed, especially leg press?

"Satisfaction is the death of desire"

[musclecat]

Hey thaiboxa:
this is ole skool but try hip belt squats
Or one better place a bench inside the powerrack
this is only for balance if you have excelence balance as im sure you do then just use a bench anywhere: SINGLE LEG SQUATS: the tempo is 8 sec on the negative (down Phase) 3 sec on positive phase (up phase)3-4x failure useing only bodyweight. <img src="http://www.femininemuscle.com/phpBB2/images/smiles/whipping.gif" alt="Whip" width="100" height="50"><!--graemlin::whip:-->



"LET DESIRE BE YOUR MOTIVATION"

[musclecat]

I totaly agree with spook on the ball squats to make it more intense again change the tempo up
10 sec on negitive holp for 2 3 sec on postitive
peace bro



"LET DESIRE BE YOUR MOTIVATION"

[Spook]

I wouldn't try leg presses for now because they can put more of a strain on the back than you realize. Stick with some walking lunges, ball squats, hack squats, and leg extensions. For the hams, you can do several variations on seated leg curls that can grow the leg biceps and produce some nice seperations as well; plus the seated curls are far easier on the back than standing curls and pronate curls.

Try those out until your back feels much better.

*** 1972-2003...A beloved brother stands watch over us all. He will not be forgotten and we will stand with him again as guardians over others. We will spend eternity feasting on happiness and love that is perfect. All will be happy in the new age where God will be our center and is our strength. *** Spook

[grumman]

My life doesn't depend on my being in shape so I have developed this philosophy. If I can take 800 mg of motrin and get through a workout without a little ding effecting me, I keep right on training. If, on the other hand, I'm dinged to the point that I have to favor an injury while lifting, I just take time off until it heals. Lifting hurt will tend to get you more hurt. I know that waiting to heal is tough to do when you're in the middle of a bottle of very expensive supplements, but sometimes it's the only answer. Like Dave Tate says, you have to learn to tell the difference between hurt, injured and fucked up.

"Don't shoot him. You'll just piss him off."

[duckbutter]

HAVE TO AGREE WITH SPOOK, WALKING LUNGES ARE GREAT AS WELL AS BALL SQUATS. BEING A FIGHTER IF I WERE YOU I'D LOOK TO DO MORE FUNCTIONAL EXERCISES, LOSE THE LEG EXTENSOIN AND CURLS, IMO THEY ARE WORTHLESS IN TERMS OF PERFORMANCE. CONSIDER DOING STEP UPS W/ DB'S. FIND A BENCH THAT ALLOWS YOU TO START WITH YOUR LEG PARALLEL TO THE GROUND AND SIMPLY STEP UP. YOU'LL BUILD BOTH STRENGTH AND POWER IN YOUR HAMMYS AND GLUTES, NOT TO MENTION BALANCE. TRY DOING PISTOLS OR ONE LEGGED BODY WIEGHT SQUAT OR EVEN HINDU SQUATS FOR REPS. IF YOU FEEL THE NEED TO GO HEAVY, TRY FRONT SQUATS WITH A WIDE STANCE, THIS WILL ALLOW YOU TO KEEP YOUR ABS AND GLUTES TIGHT THROUGH OUT THE LIFT TO PROTECT YOUR BACK. HOPE THIS HELPS. CONSIDEER INVESTING IN A WOBBLE/BALANCE BOARD AND DO BODYWEIGHT SQUATS NOT ONLY WILL YOU BIULD FUNCTIONAL STRENGTH BUT YOU'LL BUILD CORE STABILITY WHICH WILL GO A LONG WAY WITH YOUR FIGHTING.

[LickWhat?]

ThaiBoxa

Taking time off is hard when hurt I know but sometimes you got to. I have separation between my T11 and T12 vertabra and some disc grindage. Doc. says its from the years of working out w/ football in school and the continue of working out to the present time also from my truck accident. I had to suck it up and chill out for a year. What I mean is not working out like a animal for a year. I worked out 3 days a week instead of 6. Less weight more reps no squats at all and no leg presses. I do agree w/ SPOOK and MUSCLECAT w/ the training of the legs to get you by if your not hurt royaly. Listen to your body. It was worth it to me to chill like I did. Now I'm back w/ not a problem. I steal have that thought of being hurt in my mind so I don't get out of control. You have to be careful. Health is everything in this sport. <img src="http://www.massmonsters.com/infopop/emoticons/icon_cool.gif" alt="Cool" width="15" height="15"><!--graemlin:-->