T Nation

Building Traps Without Injuries

I went to the doctor and he told me that i strained/pulled my back. He said its minor and that i could still lift ( Light ). WHat can i use
to build my back/traps while im recovering (expected 3 months). I cant do squats…

AND i tried to do deadlifts… my deadlifts went from 285 to 90 and i was also wondering if i solo stick to machines… will i still grow as easily? – except bench and curl

Nothing wrong with machines, give it a whirl.

Concentrate on the upper back. Rows (just not BOR).
Also, you should be able to train the traps with 90. Or you could do shrugs in a standing calves machine.

Try Face Pulls for higher reps.

Stick to machines and/or stuff where your back is supported, i.e. db rows while lying face down on an incline bench.

Let your back heal! You can either take a 3 month semi-layoff from back training, or you can try to do too much too soon and REALLY fuck your back up to the point where you need surgery, and once they start operating on your back, they never stop.

go light but explosive:

hang snatches
hang snatch pulls

also, that was what several doctors told me over ten years ago … that i had a “strained back” … indeed it was a ruptured disc … but they gave me some drugs and sent me on my way … if this comes back, go to a specialist, get an MRI, and find out what is really going on

Well i took a month of back after “straining it” and it came back yesterday…If i stay real light high rep…will i still grow? also this stops me from doing squats…what can i do instead of them

get your back checked out by a professional

you may still be able to squat heavy, even with a damaged disc like mine … just be aware of it, take necessary precautions … i do not, however deadlift heavy any longer

i’m not saying that you have a damaged disc, but get it checked out rather than try to work around it

[quote]Dmpro45 wrote:
Well i took a month of back after “straining it” and it came back yesterday…If i stay real light high rep…will i still grow? also this stops me from doing squats…what can i do instead of them[/quote]

leg press…lunges…leg extension,bodyweight squats