Bak from Injury - Need Help with Programme

discombobulate

Getting back into weights after a couple of inuries and just joined a new gym and been given a new programme i'm not too pushed on so was wondering if people could give me tips for improvement. My goal at the moment is to put on some size. I'm 5'10 76kg and 27% bodyfat according to the callipers.

I know I need to lose a a fair bit of bodyfat based on that but I actually look skinny other than my belly so want to put on some muscle first as if I lost body fat now as I did from a similar weight last year I just look too skinny.

Programme I was given was:
Single leg squats onto a platform 3 x 12
Seated rows 3 x 12

Crunchs 20 x 10kg plate

Pec Flys 3 x 12
Leg curl 3 x 12

Crunchs 20 x 10kg plate

Barbell bicep curls 3 x 12
Assisted dips 3 x 12

Crunchs 20 x 10kg plate

Just to add that I can't currently do anything that hits my lower back. My original injury is from trying to do too much on a deadlift, hurting it a little then finishing it off trying to squat too much the next day! Have been told not to try anything heavy on my lower back for a couple of months still.

Nwm2

discombobulate wrote: »

Getting back into weights after a couple of inuries and just joined a new gym and been given a new programme i'm not too pushed on so was wondering if people could give me tips for improvement. My goal at the moment is to put on some size. I'm 5'10 76kg and 27% bodyfat according to the callipers.

I know I need to lose a a fair bit of bodyfat based on that but I actually look skinny other than my belly so want to put on some muscle first as if I lost body fat now as I did from a similar weight last year I just look too skinny.

Programme I was given was:
Single leg squats onto a platform 3 x 12
Seated rows 3 x 12

Crunchs 20 x 10kg plate

Pec Flys 3 x 12
Leg curl 3 x 12

Crunchs 20 x 10kg plate

Barbell bicep curls 3 x 12
Assisted dips 3 x 12

Crunchs 20 x 10kg plate

Just to add that I can't currently do anything that hits my lower back. My original injury is from trying to do too much on a deadlift, hurting it a little then finishing it off trying to squat too much the next day! Have been told not to try anything heavy on my lower back for a couple of months still.

Odd program - did they tell you how often to do it? Personally I like the single leg squats, the dips and the seated rows, but that's it. That's a fair emphasis on crunches - possibly the trainer believes that you can lose fat from an area by training that specific area? You can't.

If you have a back injury I would seriously run any program you do by a good physio as you would be surprised what might be bad for your specific problem. Crunches cause back problems for some people, and with a weight on your chest the risk is increased.

I find front squats to be far easier on my lower back than standard squats or deadlifts.

http://stronglifts.com/how-to-front-squat-with-proper-technique/

Someone called the front squat the king of all exercises, better even that standard squats.

discombobulate

Thanks for the reply. Was told to do it for a month. I was previously doing a 3 x 5 programme but without squats and deads that cant be done.

Front squats could be a plan with light weight as i'm not going to risk any great weight yet. Leg press machines also seem to hit the spot on my lower back.

Thought the crunches were a bit random alright. I just did 3 sets to failure at the end instead. Today was the first day doing this programme. I was doing a mini upper body of dumbell bench, military and rows or a few weeks.

My shoulders don't seem to be getting hit at all here or am I missing something?

discombobulate

Sorry should have added that I was told 3 times a week with this and that the crunches are with my lower back flat to the floor so are almost half crunches.