Is HST right for my Goals and Limitations?

M

mraimo

New Member
Hi,

I've been doing HST routines for a coupe of years now, but have developed (genetically and thru sports injury) a lower back problem and need to work on my core muscles (stabalizers and abs) to fix it.

Also I wish to lose my gut and strengthen my muscles that are specific for hockey, since this is the sport i take seriously.
Hockey training involves lots of anaerobics and polymetrics.

Am I dreaming, or can I still incorporate HST principles to my routine?

Here is a summary of my limitations and objectives:

Objectives:

1) Grow muscle (lower and upper)
2) Lose Gut
3) strengthen core muscles and hip flexors
4) improve endurance
I have all the exercises for the above.

Pysical Limitations

Because of lower back problems I would like to stay away from these exercises:
1) squat
2) leg press
3) bent over row (standing)
anything that hyperextends the back

Is their a HST program out there for me? At worst case i would rather simply do HST to grow some muscle while not strssing my back injury.

thx
mraimo
 
1 Growing muscle is no problem with HST

2 count your calories, stay active, do HST and eat low GI meals and eat wholefoods

3 Nothing builds a strong core like standing military press and deadlifts

4 The 15's will help with endurance?

I would start a normal routine, Keep perfect form on every exercise that stresses your lower back and start with really really light weights, perhaps even the bar. Gradually work your way up.
 
Thanks Style I appreciate the feedback.

For #3. I'm worried about my lower back problem. I am trying to fix it by doing exercises that work my stabilizers but staying away from dangerous back exercises. my shoulders are quite strong so i can't just do these with no weight i'll never hit my max's.

For #1 I am doing 2 days a week instead of 3. Should I extend the mini-cylces to 3 wks instead of the usal 2 wks?
 
I also had a genetic back problem made worse by lifting when younger.

The way I avoid problems these days is to start off with leg extensions, starting light and working my way up to a few heavy sets. This pre-fatigues the front quads.

Then I go to leg presses for a few sets, but do them one leg at a time. This works great becuase it naturally takes strain off the lower back (at least for me), and the total overall sled weight placed on the back is 1/2 a regular leg press. So it has a twofold benefit.

It takes some getting used to, and you should experiment with different sleds to find which one works best. But with some tinkering, you will find that you CAN build size and strength in the legs despite a bad back.

The back thing is easier - I do hammer strength rows, pulldowns, lat pullovers etc. These build lots of mass and and dont hurt my back. Bent over rows would be suicide for me at this point.
 
Style is right, deadlifts and standing military presses. The key is to ALWAYS use proper form. Front squats are good also because you have to use good form.
 
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(liegelord @ Mar. 24 2006,00:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Style is  right, deadlifts and standing military presses.  The key is to ALWAYS use proper form.  Front squats are good also because you have to use good form.</div>
Well that depends on the type of back problem you have. In my case, no amount of deadlifting is advised, good form or not.
 
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