|02-27-2013, 06:05 AM||#1|
Join Date: Feb 2013
I am going to start eating at a 500 cal surplus to gain weight. I have time to go to the gym 3 days a week. The workout I am thinking of is full body each time. (mwf)
So it would be bench, pullups, shoulder press, row, hang clean, tri, bi, leg extension and curl, calf raises. I would like to be in and out in about an hr. I am thinking of doing 5x5.
I have two herniated discs in my back and thus I do not want to deadlift or squat. (even though those are my two favs ) So does this sound ok or am I just totally ignorant? I have been researching and trying to figure out the best 3 day split. Should I drop tri/bi and add more bench? Should I skip 5x5 and dor 4x8 or something? I will prob be on a surplus for 4 months.
Any help would be greatly appreciated. Also note I am coming back to the gym after about 5 months off. Thank you.
|03-18-2013, 04:28 PM||#2|
Bearded Beast of Duloc
This was posted in the wrong thread and just now found it. Not sure if the advice is still needed.
|03-18-2013, 04:55 PM||#3|
Tournaments Won: 9
Join Date: Jul 2011
You need some good leg exercises (not leg extensions). There are many that are back-friendly. . .
Single leg squats, lunges, step-ups, belt squats, sled, prowler, and assorted machines.
But I still say that a strong back is a healthy back, and squats and deads are the most efficient way there.
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