Non Spine-Loading Leg Day

HypertrophyCoach Joe Bennett Forums Training Non Spine-Loading Leg Day

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  • #18995
    Matthew Campbell
    Participant

    Hi guys. A few months ago I slipped two discs in my back at T2-3 and T3-4 and also have discs protruding at T6-7 T7-8 and T9-10. This happened while performing a single arm shoulder press. Anyway as a result of this I found out I have a degenerative disc disease in my thoracic spine. Having carried out intense physiotherapy I’ve just been cleared to start lifting weights again without loading the spine.
    I can still do a lot of your upper body exercises however I’m really struggling to put together a leg session of any sort that will be effective. So I was wondering if you could possibly put together an effective leg session that does not load the spine for me, when you get the chance. I’m 21 and have been weight training for 6 years so am quite fit and able within the gym so most exercises wouldn’t be an issue.
    Looking forward to hearing from you and thanks in advance.

    #19016
    BryceBahm
    Participant

    Simplify your training approach. One major principal to be aware of is the idea of chasing stimuli / tension and not exercise chasing. You don’t need a broad spectrum of exercises. Really just a start in some things that you can adhere to without pain and feel you can progress effectively.

    Leg extension, leg curl variations, split squat variations. These are all great options. They work the hips, knee, and ankles through large ranges of motion and are all unique in and of themselves.

    If the choice is basic exercises with no pain or no stimuli in your lower body at all, I choose the first option.

    #19031
    Joe
    Keymaster

    Hi guys. A few months ago I slipped two discs in my back at T2-3 and T3-4 and also have discs protruding at T6-7 T7-8 and T9-10. This happened while performing a single arm shoulder press. Anyway as a result of this I found out I have a degenerative disc disease in my thoracic spine. Having carried out intense physiotherapy I’ve just been cleared to start lifting weights again without loading the spine.
    I can still do a lot of your upper body exercises however I’m really struggling to put together a leg session of any sort that will be effective. So I was wondering if you could possibly put together an effective leg session that does not load the spine for me, when you get the chance. I’m 21 and have been weight training for 6 years so am quite fit and able within the gym so most exercises wouldn’t be an issue.
    Looking forward to hearing from you and thanks in advance.

    What Bryce said – if your looking for specifics. Start with the Leg Press. Then superset the leg extension and seated leg curls. (Like I recommend everything 2-3 working sets on each, maybe ad one 20+ rep set in somewhere if you can tolerate it.) Then, split squats and prowler MAY be an option. They both load the spine a bit, so you’ll have to try and see what you can tolerate. Hope that helps!

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