Strength and Conditioning QxA

You sent in your fitness-related questions, and BaltimoreRavens.com got the answers from strength and conditioning coach Jeff Friday. Ed Note: The Ravens recommend checking with your physician before beginning any new workout and nutrition program.

Zach L., Omro, Wisc.: "I was wondering if you had any advice for weight-lifting in hopes to maximize strength and muscle mass. I'm hoping if you know whether I should lift everyday to maximize these two things, or is it in my best interests to give my muscles a days rest."

Coach Friday: Zach,

Recovery time from heavy resistance exercises varies with muscle size. For small muscle groups, like the calf muscles, the recovery time is typically 12 hours. Small muscle groups (muscles of the forearm) may be trained several times per day. It is advisable to exercise large muscle groups with rest periods of at least 48 hours. For instance, barbell squats may need 72 or 96 hours of recovery between training sessions.

In order to maximize your strength and muscle mass, I would make sure you have adequate recovery between training sessions. Hans Selye's General Adaptation Syndrome (1932) theory is the foundation of the "Double Progressive Resistance Theory" which states, stress a muscle and it will adapt… stress it too much and failing adaptation occurs. This concept is also stated in the Theory of Supercompensation.

In this theory, the immediate training effect of a workout is considered as a depletion of certain biomechanical substances. After the restitution (recovery) period, the level of the given biochemical substance is believed to increase above the initial level. This is called supercompensation, and the time period when there is an enhanced level of substance. Ideally, the next training session should coincide in time with the supercompensation phase.

In order to ensure adequate recovery, I would schedule two or three heavy resistance workouts per week on non-consecutive days. Thanks for the question.

Brian, Baltimore: "I'm 33 years old and an old back injury is really starting to give me problems. I've been lifting since I was 18, but it seems that all the exercises like good mornings and stiff leg dead lifts hurt my back more than help. How can I strengthen my back without putting too much stress on it?

Coach Friday: Brian,

I would first seek a medical opinion on your back. That being said, you may have to find exercises where you can perform the movement through a full range of motion but with a reduced lever arm. This would decrease the load on your spine. An example would be a seated good morning or 45 degree back extension.

Low back pain occurs more frequently in persons with weak or nonproportionally developed muscles of the abdominal region. Not only should you concentrate on strengthening the erector spine muscles, but the rectus abdominis, oblique and deep muscles of the back. These muscles help to stabilize the trunk.

For people suffering from low back pain, isometric exercises are recommended. The isometric exercises will put a load on the abdominal wall with almost no increase in pressure on the invertebral disks. The front bridge, side bridge, and back bridge are examples of isometric exercises. These exercises can be held from 30-60 seconds. The full body extension is also an exercise that has a limited range of motion that may not irritate your back. There are demonstrations of these techniques in this Photo Gallery.

Another great exercise to strengthen you lower back is the spinal extension (not pictured). Lie on your stomach on a flat surface with your arms by your sides and legs straight. Tuck your chin towards your chest. Pinch your shoulder blades back and down. Exhale and slowly raise your chest upwards. Keep your chin tucked towards your chest throughout the exercise.

There are a lot of reasons as to why you are having low back pain. A person could write a book on low back pain/training. I hope this information is helpful.