Hi comrades, a few months passed and I improved my workout, while in the past 2 weeks I wasn’t as consistent as I would’ve liked I think I’m still doing good. I have yet to implement squats and the other ones cause I strained my knees too much, one of the reasons I removed the leg press; I heard its because of having flat feet?
leg curl 55kg / leg extension 3x8
leg press 3x8 30kg
lat pulldown 3x8 40kg
shoulderpress 3x8 30kg
chestpress 3x8 25kg / inclinepress 3x8 25kg
dumbell row curl 3x8 10kg
dumbell row triceps exercise (no idea how its named) 3x8 15kg
biceps curl barbell 20kg 3x8 / skull crushers 3x8 10kg
~~middle chest 5x8 12.5kg ~~smith machine
mid row 3x8 35kg
The new gym I’m going at has different machines so I had to remove/replace some of the exercises. The lat pulldown one is especially harder now cause the machine is made for giants; and the shoulder press works at a different angle. It’s cheaper and closer to me here, though
“Bad knees” can mean anything. What it actually means is for OP’s doctor to decide, as well as if it is compatible with squats/DLs or not.
Good heavens, no. None of those exercises target together as many muscles as the squat. You are completely forgetting your core and your posterior chain with those.
That is why you learn first not to do them poorly. An excercise being more or less complex is no excuse to forget form in any of them. Watch some youtube videos to learn to do them properly and if you don’t try to egolift, rest enough between sets and mind progressive overload you can perfectly squat twice as heavy as when you began in 4-5 months with good form.
You begin with light weights and minding form above all before progressing to higher weights. No matter the weight you lift: if you are not lifting what for you is heavy relative to the reps you are doing, you are going nowhere.
Technical is what you want to be as a beginner before you start lifting heavy. Bad habits need to be kicked out right at the beginning before they settle, and this is true in any sport or skill.
It has worked for most people who have tried and stuck to it, and the human body has not evolved exactly much in the few decades that have passed since it was written. I can’t see how it is outdated.
Doing heavy squats and deadlifts when you have a knee issue is not rehab friendly. A 5x5 routine is focused on heavier weight lower rep. That’s the opposite of technical lift training which should be lighter and focused on good form.
It’s outdated because it’s focused on using barbells with technical compound movement lifts of heavy lower rep range. It’s very strength focused, not hypertrophy. OP is in a good rep range for hypertrophy.
If OP hasn’t reached a plateau, it’s okay not to squat or deadlift. Targeting multiple muscle groups at once is a strength thing.