So I've been on a short bulking phase since the second week in February. Everything was going fine until I hurt my lower back during deadlifts. It happened after I went up on my weight (which necessary to gain mass) So after several more sessions with low back pain, I've decided to take a rest. So what do I do now? (I need to build these glutes!!)
First, I have cut back on my calories, if you are trying to put on mass you need a surplus of calories ( I was taking in about 2000-2200 calories with 120-135 grams of protein) I will prob go down to about 1500-1600 and see how my body starts to react.
Second, change the workout. Instead of mass building and back breaking squats, deadlifts, and hip thrusts. I am going to avoid these exercises completely for the next few days. Instead, I am going to focus on incline walks, incline sprints, and yoga. These exercises still work the glutes, so I while I won't be putting on mass, I can work on the shape of them. After a few days I will start back on glutes using single leg workouts (single leg squats, deadlifts, leg lifts) which tend to pull a little less on the back. Hopefully after that I will be able to slowly incorporate weights back into my workout.
Although I'm slightly disappointed because this is holding me back from bikini season! This does give me time to hopefully loose some of the stomach fat that I have accumulated. It's much better to rest and try to recover from an injury instead of continuing to aggravate it until it get serious.
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