I am new at this and I have questions that are not in the sticky

>>39263867

1.) Yes.

2.) Yes. Do hyperextensions (look up what those are) and make sure you're bracing your core while you do both.

3.) Follow SL or SS

4.) See 3

>>39263867
Any supplements will make u no longer natural, sorry man. Squats and deads hurting your back means you should stop, it probably has to do with your age.

>>39263882
What is SL / SS?

>>39263912
fuck off troll im here to get help and u trolling my thread get back to /b/ faggot

>>39263912
two beginner routines

https://stronglifts.com/5x5/

http://startingstrength.com/get-started/programs

You can take your pick, although I personally would suggest SL since there's a bit more of a focus on upper body than SS

>>39263932
Thank you sir :)

>>39263867
2. if you regularly get soreness in your lower back, that's not normal. keep your back straight on squats and deadlifts, don't arch it too much or let it round, but keep it straight. focus on keeping a tight braced core.

>>39263867
1. Yes
2. Depends on how much it hurts. Could be normal or a form problem.
3. Don't think it matters desu...I'll see dudes with white hair going hard as fuck in the gym. Just depends on what your body can do. Everyone's different.
4. Every other day is more effective imo. Gives you proper time to rest and rebuild. Depends on your routine though.

>>39263953
no problem senpai. We're all gonna make it

Isn't there any routine without doing squats and deadlifts? they save time and are great for whole body strenght but I kinda need program that takes more time but is a but more delicate.

All this is because for the last 10-11 years I have been sitting in chair for work, before that I was in a school chair so all in all i sat in chair half my life literally.

>>39263882
Thanks for the advice I think I will do single muscule excersises + hyperextensions( to substitute my deadlift/squat for couple months maybe later on I will get to do the big 2 but for now it just feels like my spine is compressing and doesn't feel like the right excersises for me to persue for a starter

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>>39264029
go light on both. Pester /fit/ for form checks and ensure you have good mobility

follow the bottom two rows of pic related for a few months and you'll have all the mobility you need to do them

Is there any FULL DAY routine including timing for everything example:

-wake up
-drink water(1cup etc)
-stretch
-breakfast 1 hour after waking
etc etc etc etc?

you aren't fit enough to pull off those pants

>>39264061
Yeah it's called autism
True anwser this doesn't matyer shit unless you're insanely high level and even then the extra stress will kill the gains, when in the day you get proteins doesn't matter when you train doesn't matter etc.
just make sure you train enough, eat enough, stay hydrated, and sleep enough

>>39264107
I know but I dont know what else to wear Its chilly for shorts

>>39264131
>True anwser this
>True anwser this doesn't matyer
>True anwser this doesn't matyer
>, when in the day you get proteins doesn't matter
>, when in the day you get proteins doesn't matter

go see a doctor, psychiatrist not physician

>>39264155
What?

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1MB, 768x1196px

>>39264061
Read pic related