Wheight training, am I doing it right?

[Coco]

Ok, I basically started with a 15 pound barbell, doing biceps. When I got more into it, I started doing squats with it. A bit after I started putting the weight in a backpack and doing pushups with it aswell as dips. I wanted to get into shoulders but 15 was too much, so I bought a 10 pound. As time passed, I got stronger. Yesterday, I bought a 25 pound barbell. Basically, this is what I do : (to get weights higher than 25 I put multiple weights into a backpack)

Biceps - 25 pounds sets of 15-10-5

Squats - 15 pounds sets of 20-15-10

25 pounds sets of 15-10-5

35 pounds sets of 8-5-3

Dips - 25 pounds sets of 10-5-3

Shoulder Lift - Sets of 15-10-5 (15 pounder)

Somehow, lately ive been having a bit of back problems (before i got the heavier weight). I think its when I work my biceps (I sit in a chair and lift with my back straight). Can anyone tell me any info about this? Why is it hurting? And am I going in the right path? Should I do more reps? Other exercises?

BTW - Im looking mostly for strength here, not much endurance yet.

[AnonymousOne]

This is an excellent guide

The principal for boxers is the same for martial artists

http://www.rossboxing.com/thegym/thegym3.htm

[glockmeister]

You are doing a high number of reps for your squats if you are looking for strength. Use more weight and do less reps. also if you ever noticed, sometimes when you do barbell curls, you will notice it puts some strain on your lower back, you may be using too much weight. Also, you wanna build your lower back more then you should have less probs. Deadlifts and Good Mornings are good for that.

[fangshi]

Just a couple ?'s

1 Is the leg work for a boxer the same as it would be for the martial artist ?

2 Are good mornings with weight a good excersize for someone that is new to the excersize ?

[KLax87]

im guessing ur pain is in the lower back? iv done a lot of weight training lol and i feel you completely man. now, what are your goals in this workout? its a little unorthodox but ur making do with what u have..and ive been there many a time (still am rly lol). now i imagine those pushups dont feel too good with the weight on ur back. its an awesome idea..but give me ur sets and reps of it. u dont need any weights to become bigger and stronger. GASP owch oh no i said it. they are certainly beneficial, no doubt. but ud be surprised at what u can do with different types of pushups. normal, wide, close, diamond, hands facing in, hands out, etc. u will build ur pecs and arms up quite nicely doing this. also, if ur doing this workout my biggest advice is find a mirror!!!! i did pushups in sets of 50..and then i saw my form in a mirror and realized it was horrendous and corrected it. now the sets of 50 look much better lol. watch ur squats in the mirror..squat form is very important. i would guess ur pain comes from improper form in the squats. possibly the bookbag of weight on ur back as well lol for pushups. and for curls, check this out. u use ur back even when sitting there ur tensing it no doubt. try standing up against a wall, tryin to flattern urself to the wall. then do the curls. see if u feel a difference, and a minus in back pain! also get some1 to watch ur squats as well that knows more about form, or check some forms out online. with good martial arts background though, ull have no trouble getting it down. hope this helps man

[Hudson]

Non-weighted good mornings are fine for a beginner, the same as hyper-extensions.

[boxeador]

I think the best advice would be to learn how to do each exercise with the proper technique. If your going to be doing squats you should wear a back brace and get some knee wraps. Otherwise you'll end up with a bad back, and there are a lot of people who have bad backs because of doing squats wrong. https://www.bodybuilding.com has example and descriptions of how to do lift properly.

[Coco]

I definately want to work my lower back. How to you execute good mornings? What are other exercises and how to perform them?

[glockmeister]

You have the olympic bar across your lats like you would start out with a squat, but instead of squatting, you lean forward, keeping your legs stationary, lean forward to about 90 degrees and slowly return to standing position, you will feel it in your lower back and hamstrings. You must pay attention to form and be careful not to load too much weight on in the beginning, I would say just start with a 45 lb olympic bar just to get the feel of the exersize and get your form down. I would keep feet about shoulder width apart too.

[Hudson]

Yup, and always get a thorough stretch before attempting ANY exercises. This is especially true with good mornings, as damage to the back is one of those injuries that never quite heals back to normal. And never, EVER let your ego convince you into doing too much weight.