Glutes and Back Stiffness

[BrutalHoney]

So, I believe I've found a major cause of the back pumps I've been suffering for years on end now. They're always bad when on cycle, and worse with longer ester gear (npp vs tren enanthate... or sust vs cyp, whatever).

But what really, really tightens my back up to the point my workout isn't possible... is glutes. The more a movement uses glutes, the more crippling it is.

So, can anyone help me with this? What do I do? It is past time I fix this. I think I know the cause, but I don't know how to eliminate it.

[Glycomann]

What are your doses.

[BrutalHoney]

500~600 sust, 300npp

[liftsiron]

Stretch your hamstrings. Tight hams pull on the glutes which pull on the lower back muscles.

[BrutalHoney]

Yeah, but that doesn't help when I'm trying to do my step downs of O-squats or whatever.

[BrutalHoney]

Actually, come to think about it, I'm not sure that's it. Because a wider squat that emphasizes hamstrings more doesn't lock me up nearly as bad. But a split squat, an O-squat, a step down... those things hit the glutes harder and I can't even do 3 sets with 60 sec rest. It literally incapacitates me.

[BrutalHoney]

Update...

I've recently discovered that I have nearly no internal rotation in the hips. You're supposed to be able to rotate your foot out (blade of foot leading movement) to 45 degrees. I have like, 5 in one leg, 15 in the other.

And it turns out some of the glutes are some of the internal rotators.

So... this just might be the root cause of this issue I'm having. Hopefully time will tell.

[Dawgpound_Hank]

I have always made it a point to stretch during workouts. Before, during and after. I'm sure it helps a lot.

Also, split squats and step downs/ups hit the glutes directly, so. What is an O squat?

I think if you start stretching, you will help the problemo bigtime amigo.

[BrutalHoney]

yeah, the question has been what the hell i need to stretch. nothing was working. my knee has been giving me problems lately so i haven't been able to test this new hypothesis much yet.

an O-squat means olympic squat, which is basically the high bar, narrow stance, squat, that the O-lifters tend to do.