Lifting programs for begginers?
I'm looking for:
>40 to 60 minute long
>only compound exercises
>just compound exercises
>nothing that compresses the spine because i have a seriously fucked up back, that means no squats nor overhead stuff.
>goal: cutting, getting beach body.
i'll do cardio on tuesday and thursday, the lifting on mon/wed/fri. i've played soccer and did karate the whole life so my legs are pretty big you can trust me on that.
Personally I don't give a crap whether you want to train your lower body or not, but if you have a fucked up back, don't you think it would make more sense to train it than to avoid using it?
Nobody says you have to aspire to become a powerlifter or anything, but properly performed deadlifts are pretty much the best thing you can possibly do to strengthen your back.
Just something to think about.
As for your question, I'd recommend the Greyskull Linear Periodization. Just swap out squats and deadlifts for a compound upper body pulling exercise.
No. I mean those muscles that are like arround your wraist in the belly button level. to the side of the abs. i dont know, i'm not a native english speaker. Picture related is what I meant. Also if the exercise managed to get lower back it would be good. but FFS no spine compression
All around,non spine compressing routine 3x a week:
4x12 rows (can be done with a resistance band if you dont want to risk your back with a barbell)
4x12 trap shrugs
4x12 bicep curls
4x12 tricep extensions
30 minutes jogging/swimming to preserve legs & cardio
I still think you should learn to do deadlifts. I think you'd be pleasantly surprised.
Anyway, the muscles you've circled are the external obliques. Just do a random combination of ab exercises and back extensions and you should be set. I personally like RKC planks and side planks as well as Ab wheel roll-outs. Hanging knee raises are good too and can be done to the front and to the sides to hit both the rectus abdominis and the obliques.
>>nothing that compresses the spine because i have a seriously fucked up back, that means no squats nor overhead stuff.
>boo hoo, my back isn't right so I can't squat or deadlift
Lamar Gant thinks you're a faggot. Pic related.
>all these fancy exercises to hit obliques
just do pushups/team pushups friend.
basically have a friend opposite you doing pushups at the same time,and at the end of the rep you both clap eachother's hands (one rep right,one rep left,etc)
these pushups are oblique devastators
I have RSI, hyperyphosis, klinefelter's syndrome, asperger's, cancer, kidney stones, bronquitis and that's not even half of my problems. Yet I'm my provinces champion in chess, won several swimming, soccer, judo, karate, etc, competitions, get laid relatively easily, was raised by a single mom, learned to play piano by myself and speak 7 languages in advanced level, have a 120k income.
I think Lamar Gant is a faggot.
Really, is that it? How bad is the hyperkyphosis? As long as it's not Quasimodo bad, you should be able to perform deadlifts with zero problems. APT and forward head posture shouldn't be an issue either.
Do facepulls every time you work out and stretch your pecs several times daily.
>I have RSI, hyperyphosis, klinefelter's syndrome, asperger's, cancer, kidney stones, bronquitis and that's not even half of my problems. Yet I'm my provinces champion in chess, won several swimming, soccer, judo, karate, etc, competitions, get laid relatively easily, was raised by a single mom, learned to play piano by myself and speak 7 languages in advanced level, have a 120k income.
Not quasimodo bad but bad.
And I was saying, it's not the deadlift that I fear. The problem is with the squat. I really was into starting 5x5 stronglifts but I can't squat. I need a cool substitute for it that works the same upper body muslces without any spine compression. And I'll follow your advice on facepulls and pecs.
My little brother had some seriously bad hyperkyphosis after slouching in front of the computer for years. I had him do 3-4 sets of rackpulls, 8-12 reps every second workout and it straightened him out nicely. It's not entirely gone, but he's taller than me now.
It will "compress your spine" though. But I'm not sure that'd be a problem.
Anyway just something to think about.
Enjoy stalling on everything because nolegs and these are the biggest calorie burners
Not needed but requires more discipline in diet
Is your spine fucked? If it isnt your back isnt fucked, its just weak
If your spine is fucked drop compounds all together cause youll only be benching
Consider Eating less and leaving it with that
> Klinefelter syndrome or Klinefelter's syndrome (KS) (/ˈklaJnfɛltər/) also known as 47,XXY or XXY, is the set of symptoms that result from two or more X chromosome in males.
> The primary feature is sterility.
> Sometimes symptoms are more prominent and may include weaker muscles, greater height, poor coordination, less body hair, smaller genitals, breast growth, and less interest in sex.
OP it sounds like you'd make a pretty good trap.
ok I kek'd here's a reaction pic well done sir
>my legs are pretty big
Everybody who has ever said this has tiny, undefined legs. I played baseball as a catcher and swam my whole life until college. My legs were tiny and undefined.