I've been working out for the past year and a half and it's been mainly isolation exercises + bench press. I've learned a lot but I know my routine is not setup ideally for growth and size.
Recently I started working out chins into the mix and those are starting to become fairly easy at 8 reps x3 sets.
I'm a fairly tall guy (over 6ft) and I'm known to have lower back sciatica. I've tried deadlifts in the past and I irritated my back and couldn't walk for a week. I probably did it wrong.
I really want to get stronger and be a bit bigger. Is my only option deadlift and squat?
Will I be able to get over my back pain by working it out?
Suggested routine I should do 3x a week?