[GEORGIOS]

Hey buddy! This depends on how severe the bulging disk is!

Majority of the time you will be able to adapt your training and the main sessions that will need to change is back / pulling movements, ensure chest supported, also spinal loading you will need to be very sensible with.

What rehab are you currently doing?

Just physio work along with some stretches

[GEORGIOS]

Hi Georgios! I have had 2 bulging disc since 2019! I had to completely adjust my training for certain bodyparts. Chest, Shoulders & Arm training pretty much stayed the same. Now with back training I adjusted all my rowing movements to chest supported movements, seal row, chest supported t bar row, chest supported dumbell row. Pulldown movements should be fine as normal. Now hip hinge movements I had to remove all RDL/ Deadlift type movements. Potentially keep in a Bodyweight Hyperextension if you don’t feel any discomfort. Leg training also will take some adjustments, leg extensions, leg curls, adductor/ abductor you shouldn’t have many issues. Pressing, squatting and lunging movements you will have to be really careful. I would suggest doing lighter weight with really controlled reps and don’t go beyond failure. Focus on contractions and pumps rather than trying to increase load as this will likely give you back pain. It’s also vital that you perform rehab movements to build up your inner core and make sure you are using your core during all your movements, perform these daily. Stretching of your quads, glutes, hamstrings, hip flexors daily. Staying mobile, so not sitting around for long periods of time, get up and go for a little walk frequently if you can. This will help keep your back from tightening up. If you are in pain please rest, use naproxen/ ibuprofen, cure coming etc to reduce imflammation. Drink plenty of fluids and consult your doctor also as it might be worth getting an MRI scan to see the severity of the injury.

Thanks Louis for the reply. How about overhead pressing? I suppose I should avoid that one as well. How should I approach logbooking? Go by feel on everything on a safe rep range? [/quote]

Hi Georgios, I personally have been able to press fine even overhead pressing. However I would suggest switching all pressing to machine press or smith machine press to lower the risk of aggravating something. I definitely try and avoid dumbells as actually pulling them out of the rack and getting them up and manouvering them around can cause pain so really you want something that your just going to sit in and press. I don’t actually log book myself I haven’t done for years I always train by feel as your always going to have on and off days depending on diet, sleep, stress etc and you don’t want the scores in the log book dictating how heavy you should lift and potentially forcing something which could lead to pain. I would go by feel, if a movement feels completely safe with zero pain then please DO try and progress that movement however on movements where you know your putting your spine at risk and you do have a little soreness after please be very hesitant in forcing progress on those.[/quote]

agreed, i suppose this is the most clever approach. For now at least. Are things better for you? Do you feel any niggles still or have pain? I am a little worried myself, not gonna lie. Psychological aspect towards training is huge in determining progress. What has been your approach, dealing with that issue?

[/quote]

Hey buddy! I definitely still have issues and niggles especially when my spine gets inflamed. I am now looking into potential surgery as I’ve been in pain and discomfort for 5 years now. Things are definitely manageable when your doing your rehab and stretching daily. For me I feel best when I get up and go out for a walk for around 30 mins, this loosens my back up a lot. Then I do my core exercise movements and stretch. Then get on with my day and train later in the evening. I get physio/ massage once every few weeks to help keep my hips loose but yes my issue is quite severe so now looking into a proper solution. Keep an eye on yours as I do feel you can definitely improve things by doing what I’ve suggest it has helped me so much. Always here if you need any advice/ guidance or you can message me directly in my log! [/quote]
Thanks for the insight mate, been very helpful. Will make sure I contact if needed. I hope you get on with whatever is necessary for your healing too. All the best

[GEORGIOS]

Yes I agree with Clare – if you need surgery obviously the earlier rhe better you get that done

With training it’s about adapting a plan based off of what you can do based on your pain

No surgery needed for my situation. Need to stay on top of my physio work. Also want to keep movement and progress in the gym making smart choices that won’t put me at risk.

[GEORGIOS]

Hi Georgios! I have had 2 bulging disc since 2019! I had to completely adjust my training for certain bodyparts. Chest, Shoulders & Arm training pretty much stayed the same. Now with back training I adjusted all my rowing movements to chest supported movements, seal row, chest supported t bar row, chest supported dumbell row. Pulldown movements should be fine as normal. Now hip hinge movements I had to remove all RDL/ Deadlift type movements. Potentially keep in a Bodyweight Hyperextension if you don’t feel any discomfort. Leg training also will take some adjustments, leg extensions, leg curls, adductor/ abductor you shouldn’t have many issues. Pressing, squatting and lunging movements you will have to be really careful. I would suggest doing lighter weight with really controlled reps and don’t go beyond failure. Focus on contractions and pumps rather than trying to increase load as this will likely give you back pain. It’s also vital that you perform rehab movements to build up your inner core and make sure you are using your core during all your movements, perform these daily. Stretching of your quads, glutes, hamstrings, hip flexors daily. Staying mobile, so not sitting around for long periods of time, get up and go for a little walk frequently if you can. This will help keep your back from tightening up. If you are in pain please rest, use naproxen/ ibuprofen, cure coming etc to reduce imflammation. Drink plenty of fluids and consult your doctor also as it might be worth getting an MRI scan to see the severity of the injury.

Thanks Louis for the reply. How about overhead pressing? I suppose I should avoid that one as well. How should I approach logbooking? Go by feel on everything on a safe rep range? [/quote]
Hi Georgios, I personally have been able to press fine even overhead pressing. However I would suggest switching all pressing to machine press or smith machine press to lower the risk of aggravating something. I definitely try and avoid dumbells as actually pulling them out of the rack and getting them up and manouvering them around can cause pain so really you want something that your just going to sit in and press. I don’t actually log book myself I haven’t done for years I always train by feel as your always going to have on and off days depending on diet, sleep, stress etc and you don’t want the scores in the log book dictating how heavy you should lift and potentially forcing something which could lead to pain. I would go by feel, if a movement feels completely safe with zero pain then please DO try and progress that movement however on movements where you know your putting your spine at risk and you do have a little soreness after please be very hesitant in forcing progress on those.[/quote]

agreed, i suppose this is the most clever approach. For now at least. Are things better for you? Do you feel any niggles still or have pain? I am a little worried myself, not gonna lie. Psychological aspect towards training is huge in determining progress. What has been your approach, dealing with that issue?

[GEORGIOS]

Hi Georgios! I have had 2 bulging disc since 2019! I had to completely adjust my training for certain bodyparts. Chest, Shoulders & Arm training pretty much stayed the same. Now with back training I adjusted all my rowing movements to chest supported movements, seal row, chest supported t bar row, chest supported dumbell row. Pulldown movements should be fine as normal. Now hip hinge movements I had to remove all RDL/ Deadlift type movements. Potentially keep in a Bodyweight Hyperextension if you don’t feel any discomfort. Leg training also will take some adjustments, leg extensions, leg curls, adductor/ abductor you shouldn’t have many issues. Pressing, squatting and lunging movements you will have to be really careful. I would suggest doing lighter weight with really controlled reps and don’t go beyond failure. Focus on contractions and pumps rather than trying to increase load as this will likely give you back pain. It’s also vital that you perform rehab movements to build up your inner core and make sure you are using your core during all your movements, perform these daily. Stretching of your quads, glutes, hamstrings, hip flexors daily. Staying mobile, so not sitting around for long periods of time, get up and go for a little walk frequently if you can. This will help keep your back from tightening up. If you are in pain please rest, use naproxen/ ibuprofen, cure coming etc to reduce imflammation. Drink plenty of fluids and consult your doctor also as it might be worth getting an MRI scan to see the severity of the injury.

Thanks Louis for the reply. How about overhead pressing? I suppose I should avoid that one as well. How should I approach logbooking? Go by feel on everything on a safe rep range?

[GEORGIOS]

It depends how severe the injury is. Generally it’s just a case of adapting exercises or avoiding certain movements that cause pain, so you’ll need to figure that out for yourself.

Aside from that, working on strengthening your core would be advisable, so make sure to focus some of your training on this.

Disc bulges can often calm and heal by themselves with careful rehab and pain management, but more severe cases may need surgery.

If you’re concerned or the pain is severe, then I would seek medical advice, otherwise just adapt as needed until it resolves.

It’s not severe and it is manageable but it can easily escalate or even become a sciatica if I am careless. Been doing physio and avoiding axial and spinal loading whilst I am avoiding overstretching the spine.

[GEORGIOS]

I would say this is a little low. Personally I’d aim for a minimum of 1.5g protein per lb bodyweight and distribute that equally across all meals. That small bump would be barely noticeable and shouldn’t affect your digestion, but may help with building new tissue.

1.5g added, are we talking about added from whole sources including aminos?

[GEORGIOS]

This is very very low imo, I would aim for a little higher here 1.5 g or protein for me is lowest is go

Lowered it so as to promote digestion really, not that i had a major issue, but it does work very well. Appetite has always been a struggle for me, so experimenting with a lower intake for a while. Hunger and digestion are both way better so yes incorporating some more would be a wise choise. Any preferences in terms of meals/quantities?

[GEORGIOS]

As long as you are getting 1-1.25g protein per lb of bodyweight you are good in terms of hitting protein intake goals.

So use these numbers when working out macros day to day

i would always opt for a little more myself really. Havent really been doing macros, i usually follow a meal plan but i have a rough idea of how much protein is in each food source. This should come to about 150g protein give or take

[GEORGIOS]

This isn’t terribly low for your body weight. If you are making progress on this then that is fine. You can always try increasing and see how your digestion and progress is. You’re about 3.5-4oz portions per meal so you can try another 1oz per meal

The portion sizes have been slightly higher in the past. I purposely lowered the quantities so as to promote digestion and indeed digestion has been very much improved. When it comes to recovery, i havent really noticed all that much of a difference. However i have been running the diet for close to two weeks

[GEORGIOS]

Protein amount isn’t awfully low but not too high.

I guess if your goals are competitive bodybuilding I would aim to increase and would agree with Kuba and Michaela with amount to increase by.

May see digestion slow a tad from it to begin with but post that should see an improvement in recovery and imo when a protein progression is done fullness too

thanks for the reply, given the plan as of right now, where would it be best to increase in your opinion on td and ntd. Do you see any meal particularly low? Or maybe a meal that would benefit from more?

[GEORGIOS]

Listen to your body. Feel out exercises and see what you can do without pain, see how much volume you can recover from and go from there. You may be able to stick to your same split, but adapt exercises to offer more support while you’re healing, eliminate some movements or lower some volume to allow for more recovery.

It’s all very well listening to advice, but injuries are very individual and only you know how you feel, so adapt as you feel necessary and build back up again gradually.

thanks clare, that is true. It goes without saying that i am going to be sticking to what feels somewhat safe at this point.

[GEORGIOS]

Hiya Georgios,

I agree with Kamara! You may not need to change your split but instead assess exercise selection and sometimes range of motion and load. When you strained your back did anyone let you know what was strained and do you know what triggered it? Let us know (if you know!)

Exercise selection definitely needs to be addressed. Just thinking of incorporating some more upper body work on lower days, as they will be less taxing lets say due to be not hitting any compounds. Leg work right now for me is isolation based. Leg press triggered the pain really, too much load to placed on lower back i suppose.

[GEORGIOS]

Hey have you got any photos so we can see what body parts need more of a focus so we can advise correctly ☺️

I also would say from past experience personally and with clients I’ve never needed to really change my split just changed exercise selection and volume

For some reason, system doesnt let me upload photos. To be fair though, thats not needed as i pretty much need muscle everywhere. Except maybe delts which are bit overpowering. Change of split (more like redistributing really) is because i cant really (or at least fancy to) dedicate an entire leg workout towards legs as i am not able to squat, leg press or deadlift. So i am introducing some more upper body volume on lower days in which quad work involves extensions, lunges, maybe split squats and hams standing and seated curls.

[GEORGIOS]

Can you outline your diet for us to take a look at?

sure. TD looks as follows

m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas

m2 (pre): 75 cor, 80g chicken

intra: 10 eaas, 10 hbcd

m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc

m4: same as 2

m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas

m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag

water at around 4l

Some see no veg here? A little through sourkraut and some fruit but fibrous veg? So I’d start there – spinach, asparagus etc – doesn’t matter if you don’t like it learn to like it, hydration is key also to get digestion so bump that to 5-6 per day [/quote]

Won’t the oats and fruits got me covered? I don’t want to delay stomach emptying with veg being on six meals per day and wanting to keep stomach somewhat tight and flat. And hydration too, I don’t know how I am going to fit everything in. I am 120lbs and already kinda struggling with 4. [/quote]
The fruits and oats aren’t enough, this is why you are having the problems you are having currently with bowel movements. So I agree with the teams comments on addition of veg. I’d also recommend taking a few servings of glutamine one upon waking and one around your workout window or midday on a rest day as this is a great supplement for helping digestion[/quote]

yeah that is what i initially thought. Do you think i am overeating on protein? Maybe thats one thing contributing