to the gurus

[dfresh88]

how do you train? reps, sets, compounds, isolation etc. whats everyone do? thinking of goin with the basics for a while. compounds and heavy... wanna add lean mass! big yet pretty lean look

 

[A.B]

very basic question brother... what you donig now?

if youre looking for more of basic lifts, if youre hitting the main lifts like deads, squats, clean and press, bench, farmers walk, push and pull movements then youre ahead. lift heavy 3 days a week, more of a power lifting routine, that'll make u grow

 

[dfresh88]

very basic question brother... what you donig now?

if youre looking for more of basic lifts, if youre hitting the main lifts like deads, squats, clean and press, bench, farmers walk, push and pull movements then youre ahead. lift heavy 3 days a week, more of a power lifting routine, that'll make u grow

lol i know man. been at it for about 5-6 years now, never really focused on the big lifts. started the "bodybuilder" routines too early and stuck with them. ive developed a pretty good physique but not where i wanna be

 

[dfresh88]

should note too i tweaked my back several months ago. so steering clear of squats/deads per chiro's orders

 

[dfresh88]

was thinking of switching to 3 full body routines a week. thoughts/got any good routines?

 

[Koi666]

should note too i tweaked my back several months ago. so steering clear of squats/deads per chiro's orders

I feel your pain. I have very slight scoliosis according to my doctor and I take care not to aggravate it by being very strict with my form in both the deadlift and the squat.

Sometimes, however, my enthusiasm gets the better of me and I end up tweaking my lower back and not be able to deadlift or squat for months.

As for your chiro ordering you to stay away from these two very beneficial lifts, here's something you might find interesting:

Spinal Compression From Squats and Deadlifts - Strength Mentors

Excerpt:

"If you feel you must do some type of deadlift and/or squat, a trap bar or heavy pair of dumbbells- which provides for a safer and more efficient line of pull due to the parallel grip hand position-are also nice alternatives. Similarly, barbell good mornings (and yes, this is a perfectly safe exercise if one knows his or her ROM limitations in regards to keeping a neutral spine, knows how to push back the hips, etc) and romanian deadlift variations with either trap bar or dumbbells (parallel grip again) are great movements and great alternatives for either the squat and/or deadlift."

Here's another interesting thread about Chiropractors telling lifters to lay off the deads and squats: http://forum.bodybuilding.com/showthread.php?t=121138441&page=1

Post from one of the members:

I have lumbar scoliosis

I herniated two lumbar discs with surgery

I use a chiropractor

After surgery I squatted 350x5 and dead lifted 405x1

 

[MeatHead96]

I like the 5x5 a lot. I've been doing this on and off for about 6 months. Lift heavy for 5 sets of 5 reps on the compound movements and keep isolation work to a minimum. Heavy bench, squats, and deads is the way to go. I also enjoy westside barbell and defranco's west side for skinny bastards. These are powerlifting type routines though. Lateley I've been focusing more on bodybuilding type stuff but keeping it heavy on compounds for growth and strength.

 

[dfresh88]

I like the 5x5 a lot. I've been doing this on and off for about 6 months. Lift heavy for 5 sets of 5 reps on the compound movements and keep isolation work to a minimum. Heavy bench, squats, and deads is the way to go. I also enjoy westside barbell and defranco's west side for skinny bastards. These are powerlifting type routines though. Lateley I've been focusing more on bodybuilding type stuff but keeping it heavy on compounds for growth and strength.

yea gonna start focusing on compounds more... should of been doing this from the start. lol what ya gonna do though

 

[dfresh88]

I feel your pain. I have very slight scoliosis according to my doctor and I take care not to aggravate it by being very strict with my form in both the deadlift and the squat.

Sometimes, however, my enthusiasm gets the better of me and I end up tweaking my lower back and not be able to deadlift or squat for months.

As for your chiro ordering you to stay away from these two very beneficial lifts, here's something you might find interesting:

Spinal Compression From Squats and Deadlifts - Strength Mentors

Excerpt:

"If you feel you must do some type of deadlift and/or squat, a trap bar or heavy pair of dumbbells- which provides for a safer and more efficient line of pull due to the parallel grip hand position-are also nice alternatives. Similarly, barbell good mornings (and yes, this is a perfectly safe exercise if one knows his or her ROM limitations in regards to keeping a neutral spine, knows how to push back the hips, etc) and romanian deadlift variations with either trap bar or dumbbells (parallel grip again) are great movements and great alternatives for either the squat and/or deadlift."

Here's another interesting thread about Chiropractors telling lifters to lay off the deads and squats: Chiropractor: "Lay off the squats and deadlifts" - Bodybuilding.com Forums

Post from one of the members:

I have lumbar scoliosis

I herniated two lumbar discs with surgery

I use a chiropractor

After surgery I squatted 350x5 and dead lifted 405x1

yea i may give the trap bar a try

 

[dfresh88]

tried out the trap bar tonight for deads, had straps/belt on too. back held up good. worked up to 2 plates and a 25 on each side for 3 reps