Bigger ass and legs - squats - HELL sore back?

[Wanderer*]

Hi guys i've been doing squats and deadlifts to try and make my butt and thighs bigger...but i've been dealing with a really sore lower back, sorta like a slight dull ache in the lower back every time i sit down and stand up. Does this mean i have to stop doing squats? Because it really is quite a high priority for me to get bigger thighs and butt
Any help?
Thanks

 

[Wanderer*]

And YES i have been doing correct form. Perhaps it's cause my back isn't used to the weight or something?

 

[Throttle]

addressed this recently w/ another poster. double & triple check your form. how deep are you going, and who's evaluating your form?

 

[ProDJ26]

i have the same problem

 

[kickureface]

you dont have correct form. either get Starting Strength for a deep analysis on squat form (pretty much required for safety and muscle utilization) or take a browse for a summary at Stronglifts.com

 

[Quagmire911]

Take videos.

Probably lower back rounding at the bottom of the lift.

 

[insidious]

Not more to add here wanderer....the guys have been giving you good advice, and despite the fact you think you may have good form, you most likely don't.

Persistent aching in one spot during an exercise is not normal and means something is being done wrong. Recently I began experiencing serious pain in my left elbow and I traced it back to my bent over rows. What I did:

-I began reviewing the proper form (videos, descriptions)
-I lightened up considerably on the weight of my BOR's...realistically, I should take time off from them in order to heal but I'm too stubborn for that right now. I'll be taking a week off in a month or so anyways. My pain is diminishing for now.

Squats are a popular lift in this community, you should find tons of info on them if you look.

 

[cuzza]

Squats shouldn't be hurting the lower back, but you mentioned deadlifts. Don't they specifically target that area?

 

[rudygee2]

Im probably not as knowledgeable as some of the people on this board, but 1 quick question....how long have you been doing deads?

If you just started doing them and you're sure you are using correct form, then I would definitely understand a dull pain in your back...and thats just from doing an exercise you don't normally do. I remember the first time I did deads, I felt like a truck had hit me. I literally could feel the soreness in my back when I did ANYTHING. But as I got used to the exercise, and the soreness disappeared. Really, that soreness happens to everyone of my muscles if I haven't worked out for awhile.

As for squats, I don't think those should be hurting your back, so that might be a form problem.

 

[MrS]

Lower back is taxed heavily in squats, don't beleive otherwise.
Work your posterior chain more and rest.

 

[fireguy]

I though I had a good deadliftform till I actually videotaped it. Turns out I a) rounded my lower back slightly and b) had my hips way to high. So videotape.

What kind of pain is it. Injury pain or basic soreness?

 

[synergy1]

Nerd alert incoming!

You claim your form is good, but I contest it is not. If your back is curved at all, especially during the low part of the lift, you will induce large amounts of stress . This stressed is subjected almost exclusively to your muscles in the lower back. This is true even with only a small amount of curvature.

Keep your head up, or use less weight to ensure your back is strait.

 

[Fuglydude]

I have reduced the amount of back squat I do due to the same problem. I think back squats and deads together will really fatigue your lower back (especially if you're doing substantial volume or lifting lotsa weight).

I've found the combo of front squats and deads works well for me. Front squats really works out my abs, while the deads does my lower back...good for both anterior and prosterior muscles of the core.

 

[Throttle]

i would do squats & deads on separate days as far apart as possible (eg MF on a MWF split), unless called for specifically by a particular program (Rippetoe has you do them on the same day but only one set of deads once a week if I recall correctly)

 

[kickureface]

how taxing is front squats on abs? i could really use some intense ab work because i feel they are beginning failing me for stabilization during some lifts. or maybe i'll just do weighted situps of 10 reps.

yes, rippetoe does squat/deads on the same day. 3 times in 2 weeks, if that makes sense.

 

[future_strongguy]

Abs need variety. Do multiple ab exercises, and try not to do the same one twice.

Some examples: crunches with hold at the top, V-ups, planks, wheel rollouts, flags.

 

[kickureface]

are those exercises efficient though? it seems the load on the abs would not be enough.
i need the abs for stabilization under a heavy weight. i don't think that includes endurance.

 

[Mavrick]

Start working on your lower back. Deadlifts, back-extensions, and the back-extension machine can help you a lot. Stiff-legged deadlifts will help your legs, but I've found that it works good for the lower back, too.

Watch your form, too.

 

[Fuglydude]

how taxing is front squats on abs? i could really use some intense ab work because i feel they are beginning failing me for stabilization during some lifts. or maybe i'll just do weighted situps of 10 reps.

yes, rippetoe does squat/deads on the same day. 3 times in 2 weeks, if that makes sense.

Try doing 5 x 5 with 120-150% of your bodyweight for deep front squat .... depending on how strong you are. Make sure you throw in some 3 rep sets as well with heavier weight.

To me the most important thing with front squats is to get really low (make sure you break parallel), and keep your elbows nice and high. Essentially, if you're choking yourself with the bar then you're doing the lift right. I find working in this rep range for lower reps and really focussing on explosive output works well. Combine this with higher reps for 100-120% of bodyweight, again dependent on your strength levels.

I'll also do static holds with the weight, use 150-180% of bodyweight and just pick up the bar and stand there with it, not letting your elbows dip. Try and hold for 30 seconds. I do some accessory core work too on squat days, so I'd just play it by ear.