Hey Veeky Forums, I'm new to this shit. I read the sticky, but my flexibility is zero, and most training plans there consist of at least one of squat/ohp/deadlift, which I can't do, so I decided to go with full body routine every other day until I fix my flexibility. This is the list of exercises I made. Have I missed any muscle group? Or is something else wrong with it?
I'm also doing negative pullups, since I can't do regular yet. Alternating deltoid raise (bodybuilding.com/exercises/detail/view/name/alternating-deltoid-raise) looks really retarded, but I guess it hits the deltoid muscles better than just raises/reverse flyes. And I guess I could add hyperextensions for lower back?
Just squat, ohp, deadlift. I recall when I first started working out in highschool i tried to do a shitty self-made routine like you are doing and I got no where for the longest time. If flexibility sucks, start with just the bar and practice flexibility exercises. Start light and don't listen to people saying you should deadlift 3 plate after a month or two.
Parker Butler
Yeah, that's what I meant. Clavicural and sternal head. Thanks for clarifying. As I said, I'm new to this, sorry for misinformation.
My deadlift looks literally like this fam, I don't think it's good idea to force it. But I think I'll be able to do squats in a month or two, since my flexibility isn't that terrible there.
Elijah Edwards
OHP is not flexibility problem, but it "clicks" hardcore in my shoulders when doing them, and it just "feels" not healthy/dangerous.
Christopher Price
Mate, bench trains more than just your "lower pecs". Perhaps u could just do bench + dumbellrows and legpress as staple exercises and then some extra isolation work as you please. Also stop being a fat fuck and stretch.
Wyatt Jackson
I have that same problem when doing lateral raises, so I cut them out of my routine. Thankfully OHP is fine for me.
If you can't OHP it's not the end of the world, bench press and dips will take you plenty far. I would recommend you try to incorporate squats and diddlys asap, just start light enough to do them with good form.
The program you listed won't get you any results because it's got too many isolations and not enough compounds for a beginner. There's nothing wrong with isolations, but they're harder to progress in and don't produce as much growth as compounds. I reccomend you do bench press, lat pulldowns, dips, squats, and deadlifts in whatever split suits you.
Eli Taylor
Do you have some good article about the isolation/compound topic?
I can't do dips yet because of high bodyweight. But I'll add them as soon as I can (since close grip bench press feels weird).
I feel like I'll be able to do good form squats in a month, but diddys will be far longer thing, I think even 6 months at least. My flexibility is totally fucked, and have been since young age.
Also, wouldn't that king of training be short as fuck? I can do what I listed in hour and half (at least 3 sets of each). I feel I could do what you listed in 45 minutes.
Dominic Evans
Deadlifting really isn't a function of flexibility. I don't understand what the problem is. If you can grab the bar, you can do deadlifts, you just need good form.
Gavin Peterson
What?
I can't do proper form because I'm not flexible enough. See the picture I posted. Am I missing something?
Sebastian Anderson
Nothing wrong with a short workout. Efficiency is another benefit of compounds.
Read about progressive overload and adaptation. There are a lot of good resources for beginners that talk about it. Starting Strength is good, I'm also a big fan of The Muscle and Strength Pyramid by Eric Helms
Jackson Clark
THAT IMAGE!!!! I've been looking for that video, please tell me you have it.
Thomas Jenkins
Save it, it's all yours my friend :)
Daniel Allen
I'm gonna look into Starting Strength, thanks. Are there any objections to how they teach squat/deadlift there?
Austin Jones
>powerlifting top kek
Benjamin Peterson
SS teaches the squat and deadlift the best way for a novice to learn. Make sure you read the book and don't do whatever SS variation you find online.
Nathan Anderson
No, Rip's form advice for everything except power cleans is excellent.
Oliver Edwards
>plg.webm
Charles Cook
aren't you supposed to bend your legs way lower?
Lincoln Powell
Not the guy you were responding to but where can I learn good power clean form?
Evan Roberts
read the book if you feel like it, but Rippetoe's videos are terrible. there was a time where those 30-minute pieces of crap were the only the only easily-available video of lifts. fortunately nowadays you have people channels like Alan Thrall and Candito who are actually concise yet informative
Easton Cox
Is squat cues are godawful, his deadlift form is ok except for the whole le look down thing
Bentley Allen
Once you are at that point, you just straighten your back. Are you saying your back cannot be straightened? You are so inflexible that you are permanently hunched over like quasi-fucking-modo?
Brandon Kelly
No, but my lower back won't bend any "lower", so if I straighten my back, I'm gonna go up, and not reach the bar.
Ryder Foster
Where is the tightness you feel? I'm betting it's your hamstrings.
Jeremiah Jones
Yeah, I think hip flexors are big part of the problem.
Jayden Richardson
Ask /owg/
Matthew Scott
Neutral spine is good advice imo. So is hip drahve
Christian Perry
Your hips should be high in a deadlift. It's not an inability to deadlift that's giving you problems, it's a lack of proper instruction.
Michael Edwards
Okay, I'm gonna ask some Veeky Forumsbros in gym to help me with my technique.
Grayson Gomez
youtube.com/watch?v=se39rjOK-TQ Check this out. Make a mental checklist of the setup. 1) Bar covers shoe laces 2) Grip the bar 3) Touch shins to bar, without moving the bar 4) Squeeze chest up without dropping hips or moving the bar forward