Hello guys, I’ve just registered but I’ve been a lurker for a couple years (im a sick, sick person :X)
I’m 5-9, 178 lbs. I have back pain and im pretty tight, and I want to begin working out properly.
After reading several articles and ordering a couple DVD’s, I’ve made myself a pretty decent routine but I still have questions. I’ve hurt myself in the past and I don’t plan on hurting myself anymore…
Since I’ve got pretty tight hamstrings and a ‘slouch’, I decided that my warmup will be a bunch of jumping jacks/burpees and then static stretching. I’ve learned static stretching hinders strength gains, but what I’m most worried about is correct patterns and full muscle fiber recruitment when I perform exercises.
But that brings me to something more important. I’ve never really squatted before nor have I deadlifted. I was formerly the ‘bench press’ guy… once my chest felt huge and pumped the rest of my exercises were pretty much crappy and I never paid attention to anything else. Bench press made my chest hard and my ego bigger, so what’s the point of doing anything else?
Many workouts later, the muscle imbalances would come through and my hips/hammys getting tight and my back weak, I stopped working out and started to find out how to not screw up myself. Ultimately I came to the conclusion that I’m not working out correctly, and I shouldn’t jump to important exercises like the squat and deadlift.
I remember reading an article awhile back that showed a routine full of isolated exercises; yes the ones that usually only benefit bodybuilders but would be of great benefit to people who don’t have correct motor recruitment while doing squats/deadlifts and would be better off doing the iso-work first.
That and I’ve read that bodyweight exercise would be better to start out with until I can control my weight better, prior to adding external resistance.
I need advice fellas, I’ve not afraid to lift the iron but I don’t want the iron to destroy me instead of building me