3 DAY workout plan???

[jamyers]

I am a busy person with a bad back so I have only mon, wed, fri to workout. I want to gain serious muscle size but not sure how to set up an awsome muscle build program. I really cant do sqwats anymore because of my lower back issue. And I only have time to workout in the gym for an hour . So is there anyone with a bad back that only workout 3 days a week for an hour and gain serious muscle while using gear?????
please help

 

[cubuff27]

Since the lower back is the central point in any HEAVY lifting program..(squats, deads, rows) that is going to seriously hinder you in growth. Now you have to define what "serious muscle size" means to you. To me that is 20-30 pounds..to you it may mean 10. If you only have 3 days a week that makes it tough without the 5x5 option. I guess if your back is really that bad and can't be corrected, then you take out the squats for hacks or such.

 

[musketeer]

Swim for that 1 hour 3 x a week and do PILATES at home each day until you are healthy - then you will be ready to put on mass. There is no point in trying to become fit if you are not first healthy - build a foundation of strong joints and supple muscles, and then you will be ready for gaining size.

 

[Vita]

Swim for that 1 hour 3 x a week and do PILATES at home each day until you are healthy - then you will be ready to put on mass. There is no point in trying to become fit if you are not first healthy - build a foundation of strong joints and supple muscles, and then you will be ready for gaining size.

couldn't agree more. and call me crazy but i'd refrain from using gear until you're not gaining size strength any other way. i know a lot of people use it, but it sounds like you don't know enough about lifting in the first place to jump into using gear...

 

[Vicious cycle]

Swim for that 1 hour 3 x a week and do PILATES at home each day until you are healthy - then you will be ready to put on mass. There is no point in trying to become fit if you are not first healthy - build a foundation of strong joints and supple muscles, and then you will be ready for gaining size.

Very well said.

 

[Madcow2]

Just a random thought, most people that say they can't do squats or pulls because of a 'bad back' simply have a weak back that needs to be strengthened and conditioned. Avoiding exercises and movements which use it, only keeps the area weak and more likely to be reinjured. Granted, some people do have real problems but well over 99% of the time, this is the case. Of course, there are plenty of guys who have recovered from some pretty serious back injuries to go on and set new records (Louie Simmons comes to mind). Considering the back is your core and whole posterior chain, it is involved in every movement one can do in one way or another. Not something you want to keep weak and the idea behind resistance training is so that you can start very light and gradually strengthen yourself.

 

[jamyers]

I have a degenterated disk thats why I have problems with pain. Sometimes it shoots down my leg. Are there ways to improve myself to gain ability to do sqwats with my situation? Are there bodybuilders that have degenerated disks and are fully capable of lifting heavy weights? I use to lift almost 10 years ago but quit because of lower back pain. Doctors told me to take it easy and to do these easy workouts for my back so I was bummed out and pretty much stopped lifting. Now I want back at it and almost forgot what it was like in the gym lifting heavy weights. I miss it bad. What are some good workouts that I can use to focus on strength on my back till I can start heavy?

 

[Topside]

what do your stats look like?

 

[Madcow2]

I have a degenterated disk thats why I have problems with pain. Sometimes it shoots down my leg. Are there ways to improve myself to gain ability to do sqwats with my situation? Are there bodybuilders that have degenerated disks and are fully capable of lifting heavy weights? I use to lift almost 10 years ago but quit because of lower back pain. Doctors told me to take it easy and to do these easy workouts for my back so I was bummed out and pretty much stopped lifting. Now I want back at it and almost forgot what it was like in the gym lifting heavy weights. I miss it bad. What are some good workouts that I can use to focus on strength on my back till I can start heavy?

I'd look for Anthrax Invasion on here - he recently had a long conversation with Louie on what they do for their lifters. I can't say for sure and he might not either, but he could likely put you on the right track.

 

[jamyers]

Well, I'm 5'11" 191lbs 34yrs BF not sure high I'm sure. Lifting on and off for a few years.