How do I do a bodyweight routine. I was at my physiotherapist because i was noticing i had a lot of lumbar pain. She said not to do any barbell or heavy lifting until we do something to my hips to make them even. she said bodyweight stuff is fine and so is lat pulldowns. I’m not sure where I should go from here because I was pretty consistent following this. https://www.t-nation.com/workouts/tried-and-true-bodybuilding-program-template
It wasn’t quite clear as to which exercises would be okay to do. I get a lot of conflicting advice for what my workout log should look like. People often tell me because I have such little muscle mass i should squat heavy and dead lift heavy. Yet others tell me I should do all compound movements very light until I get the form completely perfect. When i saw my physio she said not to do anything like deadlifts and squats or heavylifting at all, this has left me wondering about rows, good mornings and bench press. I feel lost and discouraged from even driving to my gym.
I’m curious to know what everyone else started with. I would say I’m weak compared to most men my size. I’m5 '11 150 lbs I can do around 35 pushups, 6 pullups and squat a few dozen times. Is this too weak to be lifting weights?