new life/job so new routine time

[PFM8241988]

Hey guys,

So I have been a member of the forums about 4 yrs, I've done just about every routine on WBB website. I recently went to chiropractor, he said for my goals of training, which are to be in shape and look good, i should ditch the squats and deads, since they are more if I want to be professional body builder. I know many of you are groaning right now reading, but I think there was some truth to what he was saying, he said the long term effects on my lower back and knees are not worth it. I tend to agree at least for the time being since I get some pain in both places (even though I showed him my form and he said it was right on par).

So I am moved 1500 miles from home, joined a gym and am thinking of doing some working out in a different way, take spinning classes for my legs, maybe work in some yoga, but of course work on "regularly" 2-3 times a week as well. Is there a workout you guys would recommend based on what I am looking for? Thanks.

Pete

[Joe Black]

Terrible advice from your chiro. If you want to look good, squats and deadlifts should be a staple in your routine and if you get aches and pains from them you need to go back to basics on your mobility and improve things.

[TKisner]

Weightlifters shouldn't make recommendations about being a chiropractor. Chiropractors shouldn't make recommendations about being a weightlifter.

[Off Road]

You need Dr. Ken Leistner as your Chiropractor.

[SDS]

Spin class for legs? Please explain.

[PFM8241988]

he talked about how some of the biggest legs you see are on bikers. Also he said b/c I am lanky, while I have good form, it makes my form more difficult to properly achieve. Which is why he recommended yoga too to help my flexibility.

He said squats were great, but for someone who is not a professional lifter, the long term affects of lower back and disk damage were not worth the short term gains.

[Off Road]

Seriously? Squats and deads saved my back...and was taught to me by my physical therapist.
The only cyclists that have really big legs are sprinters. And guess what exercise they do?
Oh ya, sprinters have big legs too. And guess what exercise they do?

You don't have to do squats if you don't want to. But please stop spouting nonsense like squats are bad for your back or that riding a bike builds big legs.

[PFM8241988]

All i did was tell you what a certified Doctor told me (which I am guessing you are not?) and telling you I thought based on MY experience there may be some truth to it. I was not "spewing the fact that squats are bad"... thats not what it is about. Everyone's body does have different reactions to different things, so maybe there is some truth to what he said. Agree or disagree doesn't really matter.

What my point of the post was to ask a question for a good 2-3 day a week workout if I wanted to include some yoga/spinning into my routine. That's all i am looking/asking for really since as i had mentioned I'd done all the 3-4 day/wk routines on the site.

[Sean S]

I think the point people are trying to make is to not necessarily just ditch squats and DL's because your chiropractor told you too. Most good practitioners will not make such blanket statements about those exercises. There are also many reputable medical professionals who would disagree with his advice, so make sure you filter his advice through some common sense or other viewpoints. When performed properly they aren't going to injure your back or knees automatically. With that said, you will have to make the final decision. Just listen to points of view from both sides before deciding.
If you want a 2-3 day per week program, simply find a good program and take out the lower body training days. Anything from Westside to 5/3/1 to many of the routines on this site would work fine by simply removing the lower body work. Add in your yoga or spinning or whatever else on your lower body days. There's nothing magical that you need, simply substitute whatever you want for the lower body in place of the lower body lifting.

[SDS]

My chiropractor would disagree with yours I think. But, honestly I don't see the point in weight training at all if you're not doing the 2 most functional lifts. IMO squats, deads and OH press are the meat and potatoes of weight training because the movements translate into everyday life. We're always picking stuff up off the ground, or raising stuff over our heads. If you just want to be in good cardiovascular shape with low bodyfat and have a conditioned look, do the spin classes, maybe some Crossfit type stuff, and keep your diet in check.

[chevelle2291]

I think the point people are trying to make is to not necessarily just ditch squats and DL's because your chiropractor told you too.

Right on Sean.

OP, you don't have to do squats and deadlifts if you don't want to. Some people find hitting depth on squats without GMing the weight to be extremely difficult, while others have issues with deads.

If you want a good routine I'd do HCT-12. However, if you don't want to do full deads, I'd suggest stiff-legged deadlifts or rack pulls for your posterior chain. It's important not to neglect the lower back. I injured my back GMing a weight up while squatting a long time ago and I feel that stiff deads have really helped to strengthen/heal my LB.

If you don't want to squat, I'd use a leg press or sled hack squat then. You won't get the glute/ham/lb development that you'd get out of doing a full barbell squat, but you'll hit your quads pretty effectively--perhaps more effectively than you would while squatting, depending on your squatting form.

[PFM8241988]

Gents thanks for the advice. I have been doing squats about 4 yrs now (started serious lifting at age 18). I have always had a bad back and the squats I've noticed haven't helped even w good form. So I just wanted to clear up I am not saying my doctor is "right". There is no right and wrong. It is just whatever is best for one's body i suppose.

I am currently on HCT-12. I am thinking of doing 2-3 days of 5/3/1 maybe? While limiting lower body and doing the yoga, spinning, body pump classes. I just think my body might need a few months of rest. I am lean only 6', 190 lbs (up from 160 4 yrs ago though). But still i did all sports in HS, always was fragile.

If anyone else has any insight into 2-3 day wk workout i can look into based on my goals being healthy and looking good (being lean and cut, not bulky), I'd appreciate it. Thanks guys!

pete

[Sean S]

Being lean and cut and not bulky is really a function of diet not really your exercise program. If you have been lifting and you stop for a few months you will lose muscle mass. If you are happy with your muscle mass and strength and just want to maintain then just train accordingly. To maintain on 5/3/1 you could just keep your training max essentially the same and only do the minimum reps on your last set for a few months.

[Off Road]

If I just wanted to look good, with a lean semi-muscular physique, and be in excellent condition...I would be doing Crossfit.
With all the running, sprinting, jumping, chinning, dipping, air squats, lifting complexes, and variety they do, it sounds it would be a good fit.

[JJD975]

Could the OP use rack pulls instead of deads? I know they arent the same exercise but that way he could still do a movement with big weight that might be easier on the back? Just trying to help, sorry if the idea is waaaaay off.

[PFM8241988]

i actually have been supplementing dlifts w rack pulls. I probably have lost some overall strength as a result, but it is less strenuous on my body....