Full body weighted workout: core and hamstring exercises with caveat

yirara

Right, here's the deal: I'm born with a muscle condition. While I've always been quite muscular naturally the state of my muscles is not good (based on biopsy), both possibly a result of my condition. So I guess I need to do proper strength training. I have a long bar and two short bars, a total of 50kg of weights currently. I don't think I should put much more weight on this bar as it's more of a fitness thing, plus the odd diameter makes this difficult anyway. I have a bench, and I can use the grips at the back for squats and overhead presses. Not totally ideal, but better than nothing. Walls, doors and door frames are not stable enough for elastic bands or anything else.

At the moment I'm doing bench press (lighter weights, not allowed heavy after chest surgery), bent-over rows, squats, dead lifts, barbel hip thrusts, barbel biceps curls. Not allowed yet to do overhead presses. I feel I'm totally lacking more for the core, maybe hamstrings and calves. Any idea what I could do here? Calve raises might be difficult due to bunions.

Further info: I can only do a few reps with or without weights as this is how my muscles work; they've always given up quickly regardless of weight. Then I need a break. Then can do a few more. Thus weight has my preference as it will give a stronger training impulse as bodyweight. Not allowed yet to lift arms up, support myself on my arms or do heavy chest exercises. Can't get physio until I have a diagnosis. Only been trying to find out what's wrong on and off for 30 years. Yeah, full genome testing doesn't seem to be a thing here but I'm on the waiting list of a specialist clinic which might be able to do more. Stay tuned for summer 😅

Retroguy2000

I don't understand what long bar and short bar means. It sounds like they are not barbell or ez-bar, e.g.

Hams - if the bench does decline, then lying leg curl with db between your feet, probably in socks only. You don't need much weight for this. If it doesn't do decline, maybe you can prop up one end on something.

RDL is an obvious choice.

Lunges, esp reverse lunges.

Step ups.

Core - check out lying leg raise, progressing into dragon flag. The goal is ab flexion here, not just using hip flexors to move legs. You can also do back extensions by putting your hips at the end of the bench, wrapping your feet around the bench for stability, then face down to the floor and back up.

Calves - if calf raises on a step are a problem, maybe jumping up to a step? Then step back down, not worth potential injury risk to jump down.

You didn't mention triceps. Look into the JM press with your short bar. I like to follow that immediately with the same amount of reps of close grip press, no rest period.

yirara

Ehm yes, barbell and 2 dumbbells. Sorry. My workouts really drain me at the moment.

Thinking along because I know what my limitations are, but I don't have a big list in my head because it's just so normal for me to be not be able to do things that I don't even consider these exercises.

The bench does incline I just found out. But it's not a full body length bench. But good idea! I'll try this out!

Will add some Romanians!

yeah, core exercises are my nemesis. Leg raises basically hit my legs and not my core. My core is so weak I just can't do it even with hands underneath the bum. On that note, I currently also can't get my shoulders off the ground when doing crunch-like things. Part weakness, part thoracic spine stiffness (been stiff since I was 8 or so), which just kills every bit of strength there. Once I get some strength back I will kind of crunch or sit up with a straight back. I'll get there again.

Jumping is totally not possible. It just kills my muscles immediately. Normally, everything lifting overhead does the same to my arms as does jumping to my legs but as I currently can't do those it's not an issue. I do usually try to do a few overhead lifts (will do once I'm fully healed from chest surgery). On that note: if you want to see me break down completely: jumping jacks! They got me into hospital once. 🙈

Hmm.. never seen the jm press! Will try this with the empty barbell next time. might be a bit too much movement on my chest/side of chest at the moment. Will certainly keep it in mind.

Retroguy2000

JM press being a triceps exercise will be far less weight than a regular bench press, like about half the weight. For many people it may be easier on the elbows than skull crusher, and in your case based on what you describe, you wouldn't be able to do skull crusher or overhead French press or powerbomb tris exercises because of the arm angle relative to shoulder.

With incline bench you can do preacher curl with the db. I use 60 degrees for that. The 30 degree angle is good for chest supported rows. It would need to allow decline for lying leg curls though.

Leg raises, yeah they'll be all hip flexors until the core actually flexes, so they should be easier with bent knees at first.

yirara

Thanks a lot. I really appreciate your advice Retro 😘 Will try with my next session what I can do of this. And in about 15 weeks I'll be cleared for every movement, weight and exercise type.

Retroguy2000

For calves, since other options are limited, try a weighted stretch. Either with a db while on a step, one or both legs at a time. Just hold the stretch for 30-60 secs, and don't go light weight here. Or use the barbell behind the neck with feet on a squat wedge platform or similar. The db option is probably easier.