thisWhat can you squat/bench/deadlift?
Basically, unless you're lifting huge, everyone here (myself included) is going to suggest that you do a 3x a week, full-body routine like Rippetoe's Starting Strength or PTC's Beginner Routine. They're the best bang for your buck style of routine for a beginner to intermediate lifter.
Edit: just re-read your final paragraph. Smith machines squats? Sciatica or no sciatica, stay away from that bullshit. Fix your squat form to relieve your sciatica.
PTC said:Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
Do this 3 times a week. Progressively add weight.
Rippetoe said:Wkout A:
3x5 Squat
3x5 Bench
1x5 Deadlifts
2x8 Dips
Wkout B:
3x5 Squats
3x5 Standing press
3x5 Bent over rows
2x8 Chinups
Done 3x a week, rotating A and B.
Thanks mate. Think I will try out the starting strength. Although my ulitmate goal is mass with solid frame some strength training will go a long way to building this.If you want to run after the session either starting strength or drop a set off each of the exercises
Also check out Fadis beginner routines, particular bodies through space if whatever it's called
A note on Starting Strength too - Rippletoe now doesn't like Bent Over Rows and prefers power cleans (unless I'm getting him mixed up with someone else). Inverted rows are another good alternative
You should see a sports physiotherapist who can better advise you on exercises appropriate for you, ones which will improve function without risking further injury.I have a herniated disc [...] sciatica
Hi mate, I saw two specialists and they both didn't like weight training. I can do squats it just needs to be perfect form. Will most likely be posting videos for people to have a closer look.You should see a sports physiotherapist who can better advise you on exercises appropriate for you, ones which will improve function without risking further injury.
Good point. Don't think they were sports specialists. I will ask for a referral on tues when Im seeing the gp.I've not yet heard of a sports physiotherapist who hates weight training. Plenty of other specialists, sure - but not them.
See one.
You don't need a referral to go to a sports physiotherapist. GPs only act as gatekeepers for other doctors like dermatologists and stuff, and blood tests and so on - ie for all the stuff you can usually claim on Medicare.Good point. Don't think they were sports specialists. I will ask for a referral on tues when Im seeing the gp.
Thanks mate. I go to GP as I can usually claim medical expences through work, as long as its on referral.You don't need a referral to go to a sports physiotherapist. GPs only act as gatekeepers for other doctors like dermatologists and stuff, and blood tests and so on - ie for all the stuff you can usually claim on Medicare.
Ask around or look one up in your area, then just make an appointment and go.
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