Wicked lower back pump on first blast

[Knic5421]

First blast after a year on trt. Currently running 500mgs test cup/week. I’m 210lbs, 6ft, ~20% body fat. I’m 8 weeks into the blast and am getting some pretty serious lower back pump. Almost debilitating. Only way I can get it to chill out is to lay down. This happens primarily on leg days but it can come on other days too just not as intense. Mostly seems to come when bending over to load and unload plates. Sometimes it hits when doing dishes. Is this normal? I’ve read taurine can help, been using 6 grams split twice a day for the last week with no decrease in lower back pump.

Any suggestions or insight would be appreciated.

 

[Iron67]

Only taking test? Usually only get that when I add an oral into the cycle like anadrol or dbol.

Taurine / water / electrolytes. Maybe some stretching pre lift…

 

[mae_geri]

That's a lot of Taurine Yes I made the same experience on Var.

Taurine and Collagen helped me.

 

[Sector]

Yeah back pumps and AAS are pretty common, and can be exacerbated by orals.


Invest in a good foam roller and/or a massage gun. Will really help with the lactic acid from any muscle group.

I use my massage gun everyday. Everyday. Feel it helps a ton with recovery

 

[Palifter]

Back pumps like this can happen when body fat gets up there. Are you bulking or cutting right now? Hoping it’s the latter as things will subside most likely as body fat lowers

 

[Respectful_Slur]

Take 3-5g of taurine per day, that usually solves uncomfortable pumps for me.

 

[Palifter]

Take 3-5g of taurine per day, that usually solves uncomfortable pumps for me.

You clearly didn’t read his post…

 

[Knic5421]

Only taking test? Usually only get that when I add an oral into the cycle like anadrol or dbol.

Taurine / water / electrolytes. Maybe some stretching pre lift…

Yeah, only test currently. Any electrolyte suggestions?

 

[Knic5421]

That's a lot of Taurine Yes I made the same experience on Var.

Taurine and Collagen helped me.

Collagen you say? I’ll dig in on this. Thanks!

 

[Knic5421]

Yeah back pumps and AAS are pretty common, and can be exacerbated by orals.


Invest in a good foam roller and/or a massage gun. Will really help with the lactic acid from any muscle group.

I use my massage gun everyday. Everyday. Feel it helps a ton with recovery

I have a few neglected foam rollers. I’ll put them back into my routine. Do you roll before or after?

 

[Sector]

I have a few neglected foam rollers. I’ll put them back into my routine. Do you roll before or after?

Either or.

If I'm really sorry and stiff, then before.

Generally I do it after though

 

[Knic5421]

Back pumps like this can happen when body fat gets up there. Are you bulking or cutting right now? Hoping it’s the latter as things will subside most likely as body fat lowers

I’m bulking right now. I’ve got it in my head that I need to hit 215lbs before I start to cut. I’d like to keep at that goal but maybe I should just cut now.

 

[Palifter]

I’m bulking right now. I’ve got it in my head that I need to hit 215lbs before I start to cut. I’d like to keep at that goal but maybe I should just cut now.

As a coach, given your body fat I would 100% have you transition into a cut. I would not continue to push the food and destroy things like insulin sensitivity in pursuit of scale weight.

I had horrible back pumps when I was 20% bf. Now that I rarely exceed 10%, they’re no long an issue.

Just food for thought.

 

[Knic5421]

As a coach, given your body fat I would 100% have you transition into a cut. I would not continue to push the food and destroy things like insulin sensitivity in pursuit of scale weight.

I had horrible back pumps when I was 20% bf. Now that I rarely exceed 10%, they’re no long an issue.

Just food for thought.

This is good shit. Thanks! Since I’m 8 weeks into this blast what would you suggest as far as continuing or transitioning to a cruise?

Any resources you can suggest I dig into regarding insulin sensitivity? My knowledge in this area is nonexistent.

 

[TurtleTank]

I am a powerlifter and I get this hardcore, definitely feel your pain, brother. I take Taurine, electrolytes, lots of water, and none of that helps. On high rep sets of squats, I lay on the floor in pain for quite a while lol

The thing I’ve found that helps the most is a massage gun to the lower back in between sets and afterwards. That makes it subside much quicker. Before I started using it, it was half an hour before I could stand sitting on the car to drive home.

The Renpho Massage Gun on Amazon is awesome and cheap. Rumble Roller helps too if the gun is too much.

 

[Palifter]

This is good shit. Thanks! Since I’m 8 weeks into this blast what would you suggest as far as continuing or transitioning to a cruise?

Any resources you can suggest I dig into regarding insulin sensitivity? My knowledge in this area is nonexistent.

I would continue the cycle and just start to decrease calories on a weekly basis as needed until you hit your desired look or conditioning.

As far as insulin sensitivity, I’m sure there are resources on this forum or do a general Google search. You don’t need to dig too deep at this time. A good starting point would be investing in a glucometer and testing your fasted blood glucose upon waking to see where you stand. This figure tends to get lower as our body fat decreases.

 

[Knic5421]

I would continue the cycle and just start to decrease calories on a weekly basis as needed until you hit your desired look or conditioning.

As far as insulin sensitivity, I’m sure there are resources on this forum or do a general Google search. You don’t need to dig too deep at this time. A good starting point would be investing in a glucometer and testing your fasted blood glucose upon waking to see where you stand. This figure tends to get lower as our body fat decreases.

Appreciate the advice! I’ll likely start cutting staring next week. I’m feeling like a fat ass! Haha

 

[laclark89]

Yeah back pumps and AAS are pretty common, and can be exacerbated by orals.


Invest in a good foam roller and/or a massage gun. Will really help with the lactic acid from any muscle group.

I use my massage gun everyday. Everyday. Feel it helps a ton with recovery

This 100% foam roll and thera gun i do daily as well. I also have a Roman chair or hypereztension bench at home I love it.

Stay hydrated #1 lots of water, As far as electrolytes try sipping a gaidoraid pre and intra work out.
It also has dextrose so it's a win win. Gatoraid was designed by scientists for the Florida gators football team for a intra work. You don't need to spend $50 on the expensive stuff imo.

Also lightly strech ur lower back pre workout, if ur in alot of pain u may need to even take a short break an strech out and foam roll mid workout.

Last you mentioned bending over to pick up weight, really focus on lifting with ur legs and squatting down not bending down.

I'd bet $20 u have tight hamstrings also, and stand lock kneed or legged.

 

[Knic5421]

This 100% foam roll and thera gun i do daily as well. I also have a Roman chair or hypereztension bench at home I love it.

Stay hydrated #1 lots of water, As far as electrolytes try sipping a gaidoraid pre and intra work out.
It also has dextrose so it's a win win. Gatoraid was designed by scientists for the Florida gators football team for a intra work. You don't need to spend $50 on the expensive stuff imo.

Also lightly strech ur lower back pre workout, if ur in alot of pain u may need to even take a short break an strech out and foam roll mid workout.

Last you mentioned bending over to pick up weight, really focus on lifting with ur legs and squatting down not bending down.

I'd bet $20 u have tight hamstrings also, and stand lock kneed or legged.

Right on, I’ll give some Gatorade a go. My hammys are very tight. I do lift with my legs but adding/removing plates when deadlifting or on my plate loaded cable tower I have to bend the back a bit and it’s enough to start the pump, after a few times the pump keeps building. Even cleaning dishes can get the pump started sometimes. Sounds like I’m just a fat ass at 20% bf. I will be incorporating foam rolling back into my routine though.

Appreciate the advice!

 

[laclark89]

Right on, I'd start loosing up and working on them hammys asap thays probably big cause of lower back pain for alot of people.

20% is not really so fat that it will cause u back pain I'm around 18 20% i think and I still look decent with my shirt off mabe minus the ab definition. Mabe 30% imo, but everyone is different.
But 20% is too high to be blasting for mass, enless ur only going for strength.
Going from 25% down to 10 is not really realistic if u wana retain muscle.

Even my wife complains about back pumps washing dishes she says that's the only time he back hurts, besides sex lol, I dont think its anabolic related haha.


If you have a extra $80 I would invest in this it folds and takes up zero space, its. Nice because I have a home gym also.
I had the xmark plate loaded lat pull I loved it untill I sold it an bought 1 with a stack.