What do you need for a good routine?The six main movement patterns: OHP, pull up, bench press, bent over row, squat, deadlift.Lighter / dumbbell / alternate support versions of those lifts for the sake of hypertrophy and balance: dumbbell OHP, incline dumbbell bench press, chest supported row, front squat, RDL.Single leg exercises for balance: single leg RDL, BSS.back extension w/ low back focus to protect the back if form slips up.Even split up over multiple blocks, it's not possible to fit all this without overloading your lower back.For example:block 1:day 1:3x5 bench press3x10 RDL3x10 BSSday 2:restday 3:3x5 OHP3x5 pull-up3x10 front squatday 4:restday 5:3x5 bent over row3x10 back extension (with low back focus)day 6:restday 7:restblock 2:day 1:3x5 deadlift3x10 incline dumbbell bench pressday 2:restday 3:3x5 squat3x10 pull-up3x10 single leg RDLday 4:restday 5:3x10 dumbbell OHP3x10 dumbbell chest supported rowday 6:restday 7:restIn this routine, which is already split up into two blocks with cycles lasting an entire week, you're still forced to put in multiple low-back-compromising exercises on the same day on some days, and to not have any days (aside from the rest days) where the low back gets a break.With strength training, you're forced to make a choice: roll the dice with your lower back so you can make strength gains at a decent rate, or be careful with your lower back but spread things out so thin that you might hope to achieve 1/2/3/4 after 10+ years.
>>77299359KYS
>>77299364You'll want to KYS when you destroy your tendons / joints / back.
No such thing. The best you can do is ideally never cut, work out in afternoons, and listen to your body in terms of recovery
>>77299359yeah ack'd my back last summer it is no fun but if I just fucking walk enough day to day I don't have any pain had to switched from standing to seated OHP, I deadlift with a hex bar and do zercher squatsbig fan of seal rows too
>>77299359Why does the lower back need so much rest? It doesn't, its fine. If that gay routine is too much for your glass back then drop the deadlifts. Lower back is all isometric in every movemt you posted but extensions and it gets strong quick. You are a retard and a gayfer.
>>77299439Why the afternoons?>>77299359You can do 1. chest-supported Tbar rows and 2. lower-back weighted extensions and static holds. This will build your back up without the risks involved in deadlines and the idiocy of bent-over rows, the most retarded exercise in existence.
>>77300711Low back and hamstrings are the slowest recovering muscles.
So no hypertensions?
>>77299359It's not very clear what you're trying to achieve from your post, I'm going to assume your goal isn't to be competitive in a strength sport. That being said, you can build your legs with back-sparing compounds like hack squats/leg press and single-leg exercises like single-leg RDL and split squats. Upper body is easier, use machines or chest-supported stuff as you've mentioned. Also I'd throw away OHP because people tend to overextend too much, and it's not a great movement anyway.>back extension w/ low back focus to protect the back if form slips upBack extensions are more likely to mess you up, you're better off doing stability work like planks and back extension holds.
>>77302018I've read that you should at least do segmentational back extensions with bodyweight just so that your nervous system is familiar with that type of movement and doesn't freak out and cause muscle spasms if your form slips up.
>>77299359>What do you need for a good routine?>The six main movement patterns: OHP, pull up, bench press, bent over row, squat, deadlift.you already failed
>>77300768Has to do with how the body functions. It sounds like a meme but it's true. Your spine fills with extra fluid when you sleep and it takes a few hours after being awake to clear up, but until that happens your spine is generally stiff and more prone to injury. It's probably not worth caring about, but it is a thing nonetheless.
>>77299359you're only doing chest once every 2 weeks? And zero arm isolation. You're gonna turn into that fat Mark Rippletoe fags apprentice they use to always post here. >Gay
>>77302161It's not a complete routine. I'd probably have one bench variation and one fly variation per block, so chest twice per week, and I'd also definitely have arm isolations.
>im worried about my low back getting injureddirectly strengthen it then, it's not that complicated
>>77302251I'm already going to do back-focused back extensions, but you need to give your back enough recovery and not overwork it as part of the process of strengthening it.
>>77302306You're barely working your back in your program. Your body isn't as fragile as you think.
Similar situation i'm in rnI've completely stopped training lower because my lower back is fucking stiff as fuck, also knees weak, all the lower muscles very weak, i don't know what to do because the less i train the worst its gonna get i guess right? but i lack the knowledge to slowly introduce strenghtening exercices without completely hurting myself
>>77302354I hate shilling ecelebs but rangeofstrength and atlaspowershrugged on IG have lots of good resources for this. they have paid coaching and shit too but if you just dig in to their posts there's tons of good info in there.
>I want a low-back safe routine>Day 1 deadlifts>Day 2 OHP and squats>Day 3 bent over rows and back extensionsI won't continue reading. You're retarded bro. Go sign up to the gym and take a look around before you try to come up with your own routines or try to prompt AI to give you something that makes sense. You don't need deadlifts for anything. You don't need to OHP. You don't need squats, rows or back extensions. There are no basic movement patterns, there are joints. Your elbow flexion/extension, shoulder elbow/extension, etc. and different angles within each of those. A deadlift is mostly a hip hinge exercise, glues and hamstrings, there are people (women) who train those exclusively and haven't done a deadlift in their lives. Touch iron.
>>77299359You just have to progress slow as fuark and make sure your form is always perfect.
>>77299359Have you considered using machines?
>>77299359Work out for health, not size.
