Mass building exercises [?]

R

Radu.

0
First of all, HELLO!
For a while now, I dropped some exercise, known as the main mass builders in favor of some variations of them or their dumbell version.
I would like to hear some of your opinions on the following changes I made to my workout routine.

1) I traded the good-ol' back squat in favor of the hack squat, mainly because I started having problems with my back. I have another question here... Which muscle groups do the hack squats target more? I deffinately feel that they use my quads, but I feel nothing more (except for a bit of a glute exhaustion).

2) Military press vs front raises.
Again I had to change this exercise because of my back pain (which is gone now, btw).

3) Dumbell bench press instead of barbell bench press.
Simply because I have more ROM and can engage the chest more; but once again, I would appreciate your opinion here.

4) CGBP replaced by diamond push-ups.
I did this because i find it more...efficient to just drop on the floor and try get around 10 of these instead of loading the bar, which is more time consuming.
also I get a bonus core workout yay!

I would really appreciate your comments. Thanks!
 
My only comment is I use dumbbell bench press instead of a barbell for a couple of reasons. First, it is safer and doesn't require a spotter. Second, I lift dumbbells with my palms facing each other, which puts less stress on my rotator cuff tendons. If I use a barbell, my rotator cuff tendons hurt afterward.
 
If you have problems with your back, see a sports physiotherapist to fix up the fundamental problem, then see a strength and conditioning coach with specialities in musculoskeletal rehab to get you back into lifting normally again. Back problems resulting from squatting are usually the result of doing it wrong. Hack squats (depending on whether you mean the leg press machine, or the barbell hack squat, which is basically a deadlift with the bar behind the legs) may further complicate things (in the machine exercise, by detraining the back, and in the barbell exercise by contuing to lift wrong).

Front raises have a much greater torque to them than overhead presses, which could actually be worse for the lower back. In any case, the overhead press certainly does a lot more for the upper body. Again, get you back fixed up, start again with a very light weight, and progress in small increments.

I disagree with DB being safer than BB. The only reason a BB would require a spotter is if you are going all out, which you won't need to do in order to progress, and if you don't have other safety precautions set up (eg safety railings). The increased ROM and increased need for stability also indicate increased risk. It's easier to put a DB in a dislocating position than a BB because of the increased ROM available.

I think instead of CGBP or DPU, you should have a pull in your routine. All push no pull makes a weak back, which makes an injury-prone unit, which as you've already experienced makes it harder to do optimal training.
 
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