Originally Posted by ridethecliche
Guys, serious question though, and I think I've asked this before:
Legs/back...I'm limited by surgery and while I feel pretty good right now, I'd prefer to take a risk reduction approach. With that in mind, exercise selection:
Back: seated cable row, one arm db row, pull ups, pull downs, chest supported rows, t bar rows. Inverted rows.
Legs: front squats, split squats, lunges. Goblet squats. Potentially hamstring and quad curls but those do cause some low back so maybe lift weight pre exhaust with those?
Mostly trying to figure out a good course of action so my legs and back don't lag too much. I mostly try to do higher volume stuff and maybe I should try to do legs and back twice a week to get the most out of it?
Seems good to me for aesthetic purposes.
Maybe you could add some shallow depth leg presses, both bilateral and unilateral. Shallow depth so you don't tax the lower back.
About hamstring curls causing low back pain: Is that in a lying version? You should try a regular seated hamstring curl machine and see if that feels better. I like it much more than the lying machine anyway.
Up the frequency for 2x a week and see if it helps. In theory it should. Just make sure your total volume doesn't become twice as much as you're currently doing as that good be too much work in too short time. Smarter to ease into it and allowing for bigger increases in volume later as you stall.
Count your total reps and sets for the whole week for legs and back. Divide that number by two and split the volume over two sessions (or four, if you're doing back and legs separately, but I think you can hit both per session). Then add just a few sets, maybe 3-5 total for both muscle groups so you're doing just a tiny bit more work overall over the course of the week.