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Training routine question

T

thegeez

New member
Hey, im new to the forums.. read loads of stuff but im pretty indecisive on which training routine i should do as my first(madcow 5x5, WS4SB, just a 3/4 day split).

I'm 20, probably what you'd call skinny fat I've read enough and understand the nutrition half of bodybuilding BUT my problem is i have scoliosis with 3 lower back disc protrusions so I have to pick a training routine which doesn't work the lower back too hard, if anyone knows how i should go about it (including ways to make sure i don't injure myself..my specialist was no help) and can help me pick a routine, it would be greatly appreciated ! :)

Oh and im limited to my home gym, squat rack, chinup/pull up station, bench press, db's etc.

Thanks
 
thegeez said:
Hey, im new to the forums.. read loads of stuff but im pretty indecisive on which training routine i should do as my first(madcow 5x5, WS4SB, just a 3/4 day split).

I'm 20, probably what you'd call skinny fat I've read enough and understand the nutrition half of bodybuilding BUT my problem is i have scoliosis with 3 lower back disc protrusions so I have to pick a training routine which doesn't work the lower back too hard, if anyone knows how i should go about it (including ways to make sure i don't injure myself..my specialist was no help) and can help me pick a routine, it would be greatly appreciated ! :)

Oh and im limited to my home gym, squat rack, chinup/pull up station, bench press, db's etc.

Thanks
Click to expand...

Start super light and work your way up slowly. I have a a bad two level protrusion but don't let it stop me training. I'd do starting strength, but would substitute dl's for stiff legs might alleviate some of the back problems associated with conventional deads, madcow, ws4sb are all equally good options.

Not gonna lie to ya your gonna get laid up all the time trying to train with a dud back especially for the first year or two, but long term you'll get stronger and the frequency of injury will decrease.

Lastly see a coach and make sure form is spot on, this is critical to trying to train without fucking your back completely beyond repair.

Check out my log to see what can be done, I didn't take up training till after I hurt my back at work.
 
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Taking internet advice for scoliosis (how large a scoliosis) with three disc issues (how bad) is not the best idea.

Go find someone to work with one on one. You can still use a programs progression method but you may have to substitute exercises ie bulgarian split squats for back squats etc.
 
Fluffy said:
Start super light and work your way up slowly. I have a a bad two level protrusion but don't let it stop me training. I'd do starting strength, but would substitute dl's for stiff legs might alleviate some of the back problems associated with conventional deads, madcow, ws4sb are all equally good options.

Not gonna lie to ya your gonna get laid up all the time trying to train with a dud back especially for the first year or two, but long term you'll get stronger and the frequency of injury will decrease.

Lastly see a coach and make sure form is spot on, this is critical to trying to train without fucking your back completely beyond repair.

Check out my log to see what can be done, I didn't take up training till after I hurt my back at work.
Click to expand...

Thanks for the reply man, I plan to take it pretty slow while im starting out. I understand how important form is, just need to man up and get a coach, I was too shy to go to the gym which is why i bought all the equipment and started making a home gym.

And Dave i know i should really seek out professional advice rather then forum advice, but my specialists have all said I should not work-out, to be honest i'd rather be dead then not be able to work-out and seeing a coach or even going to a gym for me is a bit tough, i have slight social phobia - maybe a bit more then slight but going to a psychologist was my first step. I guess i got the phobia from overthinking what people thought of my rounded back to the point where the main person i talk to is myself lol.

As for how bad my back is its not completely hunched over, but I cannot keep a straight back for any exercise, i physically can't do it at the moment. It is do-able somewhat but it does cause alot of pain say im doing a squat, it hurts to try to keep my back straight while doing them though i know how important good form is so i stick to it.. TLDR would a weightlifting belt or whatever help at all with the lower back pain for some exercises?
 
One on one training an issue? Being in a crowded gym an issue?

You sound like you have some serious spinal issues. If so do not squat. Look at Bulgarian Split Squats, DB stepups etc. Look at strengthening your scapula stabilizers, hips and back with low weight higher endurance exercises. Your specialists are wrong about exercise as usual BUT a lot of care and safety needs to be taken in your situation. You need more direct help than internet advice.
 
Listen to Dave, dont be an idiot.

Youre spine is fucked, youre just going to fuck it even more if you go off internet advice.

If you cant keep your thoracic in the proper position for any type of exercise squatting is a horrible idea.

Being able to squat doesnt make you cool, being able to walk properly and live life properly when youre 50 does.

Anyone that tells you, you have to squat or deadlift otherwise there is no point to training, is a dick plain and simple.
 
thegeez said:
Hey, im new to the forums.. read loads of stuff but im pretty indecisive on which training routine i should do as my first(madcow 5x5, WS4SB, just a 3/4 day split).

I'm 20, probably what you'd call skinny fat I've read enough and understand the nutrition half of bodybuilding BUT my problem is i have scoliosis with 3 lower back disc protrusions so I have to pick a training routine which doesn't work the lower back too hard, if anyone knows how i should go about it (including ways to make sure i don't injure myself..my specialist was no help) and can help me pick a routine, it would be greatly appreciated ! :)

Oh and im limited to my home gym, squat rack, chinup/pull up station, bench press, db's etc.

Thanks
Click to expand...

Have you used your home gym at all in the past? Ever?
 
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