problem training legs

vanya · Mar 23, 2015

So recently started getting serious about lifting again around november after a stint in the army. I am having issues with training my legs though. Whether I do squats or leg press when i started adding even a little about, we are talking 225 squat/400lb leg press, my legs are strong enough for it but I feel immense pressure in my lower back/core area. So much so that I feel like my legs are barely getting worked. When I do squats especially I get a MASSIVE pump in my lower back that sometimes ruins my workout and when i do leg presses its so much a pump but immense pressure on my lower pressure. Any suggestions? Should I keep not rush things and stay light on weight?

Cerberus777 · Mar 23, 2015

You should try strengthening your lower back and abs, but check your form. Your lower back shouldn't be rounded in on squats, and you butt shouldn't lift too high on leg press. For leg presses, try coming up on the pad a few inches, this helps me keep my back flat.

After workout stretch your hip flexor and lower back.

cardealer · Mar 23, 2015

I feel it in my lower back also if my form gets even a little sloppy.Post above gives some great advice on form.

Dens228 · Mar 23, 2015

Agreed on leg press, keep you hips from rolling and the lower back from rounding. Depending on your structure and flexibility it will vary from person to person on how deep to go.

Flix · Mar 24, 2015

Have you recorded yourself doing the lifts? Great way to truly see your form yourself. And maybe you could send the video to ppl you trust to get a form check. I set my phone on a step up box leaning into a couple small plates so I can do it without asking someone to do it for me.

I record myself doing the big lifts at least once every other month or so just to keep ahead of any bad form habits from forming. Plus I upload to YouTube and send the link to a couple guys I trust to give me feedback if I start to feel pain or something is off.

vanya · Mar 24, 2015

Cerberus777 said:
You should try strengthening your lower back and abs, but check your form. Your lower back shouldn't be rounded in on squats, and you butt shouldn't lift too high on leg press. For leg presses, try coming up on the pad a few inches, this helps me keep my back flat.

After workout stretch your hip flexor and lower back.

What are some good stretches?

Turkishexpress · Mar 24, 2015

There are lots of youtube videos on squat biomechanics. Watch some of them and see if you fall into a certain category as well. It could be a multitude of things. It could be flexibility related. It may be core strength related. You may be limited due to your biomechanics/bone structure etc...

Archer · Mar 24, 2015

vanya said:
What are some good stretches?

Spread your legs front back like on a tight rope and go down forward trying to touch toes, keeping legs straight....that stretches your glutes, hammies, back, everything

Best stretch in the world

alfresco · Mar 24, 2015

vanya; I know what you are talking about.

I have posted a few words on this subject.

Please have a look at the links below . . . hope this helps.

http://www.professionalmuscle.com/f...-curls-before-after-squats-2.html#post1831000

http://www.professionalmuscle.com/f...0-fatigue-strength;-conundrum.html#post452171

http://www.professionalmuscle.com/f...m/69476-leg-extensions-squats.html#post931884

http://www.professionalmuscle.com/f...90-weighted-vest-stairmaster.html#post1912292

6iron · Mar 25, 2015

Try using a squat box if there's one available where you lift. It can help you with your form if that's the issue

Idra · Mar 26, 2015

Did you start a new compound? It sounds like you are getting back pumps.

vanya · Mar 26, 2015

Idra said:
Did you start a new compound? It sounds like you are getting back pumps.

I'm only on 200mg/ week andyes back pumps is exactly what it feels like. My legs are much stronger but my intense back pump on squats holds me back, whereas on leg press it isnt so much a back pump as intense pressure

Evom1 · Mar 28, 2015

Look into seeing a chiropractor to make sure structurally there are no issues or imbalances causing unnecessary pressure. Also could be your legs are strong, but your core is weak and not able to properly stabilize your body, causing the sensation you're feeling.

norm1220 · Mar 28, 2015

Loosen up those hip flexors and all will be good.

vanya · Mar 28, 2015

thanks for the advice everyone. Now, i know this probably seems silly but what is a good stretching routine? I know some stretches for i don't really know a "Routine" or "workout". Like which stretches and how long/how many times to perform them?

Stayinfit · Mar 28, 2015

Best advice I've ever received was on youtube. Kelly Starret mobility. I am not pain free in all areas. Here is my exact warmups I do everyday.

Lower body:
[ame="https://www.youtube.com/watch?v=fppditaxSsQ"]COMPLETE Lower Body Warmup and Mobility - YouTube[/ame]

Lower and upper body:
[ame="https://www.youtube.com/watch?v=YncugS7BKUI"]Ultimate Upper Body Warm Up and Mobility (w/ commentary) - YouTube[/ame]

Only take 10-15minutes once you get all the movements down.

Ashop · Mar 29, 2015

vanya said:
So recently started getting serious about lifting again around november after a stint in the army. I am having issues with training my legs though. Whether I do squats or leg press when i started adding even a little about, we are talking 225 squat/400lb leg press, my legs are strong enough for it but I feel immense pressure in my lower back/core area. So much so that I feel like my legs are barely getting worked. When I do squats especially I get a MASSIVE pump in my lower back that sometimes ruins my workout and when i do leg presses its so much a pump but immense pressure on my lower pressure. Any suggestions? Should I keep not rush things and stay light on weight?

Over the next 8 weeks I would focus on getting your core and back stronger and then start with scratch with squats. Start with just the bar and do 10 sets of 20 reps,,then a 45 on each side...and slowly work your way up in weight but work on maintaining the proper movement.

chinaboy · Mar 29, 2015

I agree wih keeping the hips flexible and building the core. Who cares how much weight your moving. It doesn't matter. You should make sure your loose and warmed up and then progressively go heavier. No need to go to single digit reps. Staying the 10-20 range and be safe. Biomechanics is everything.