Could someone help me plan, or guide me to, a scoliosis friendly 5-day split that I can do at home?
I have access to free weights (barbell, dumbbells and about 250lbs of weights), two free standing barbell stands, an adjustable bench, a pull-up bar, resistance bands, and a knockoff TRX suspension trainer.
With scoliosis I'm supposed to avoid exercises that involve a lot of spinal compression (squats, certain deadlifts, OHPs, weighted shrugs...). However, all the scoliosis friendly splits I can find online expect me to have access to machines like a leg press, which I don't have at home.
I've tried using Scooby1961's videos and website as reference as he does all his workouts at home using the same equipment, and he has scoliosis too, but his website seems to be down, and there don't seem to be any appropriate pre-planned 5-day splits on his YouTube channel.
Please help me, I've no idea how to make my own plan because I don't know which muscles I should workout and how often.
Please respond
How long are your arms and legs relative to your height?
Uh, I have no idea if they're particularly short or long compared to others. Here's the only semi-full body shot of mine. I can find right now. It's a few years old, but I still weigh about the same. I'm 179cm.
Get a tape measure and measure your wingspan, the length of your legs, your ulna, and your tibia. Look up how to do so if you need to.
Weighted neck hangs.
Not in the "kys nigtard" way.
Straighten out your fricking spine.
ss+gomad moron
OP here, here's what ChatGPT suggested using my OP text as a prompt. I have no idea whether this would actually be a good routine though, as my only experience lifting is a few failed attempts of doing Starting Strength, which always lead to hip pain after squats a few months in:
>Day 1: Chest and Triceps
>Push-ups
>Dumbbell Floor Press
>Dumbbell Flyes on a Bench
>Tricep Dips
>Overhead Tricep Extensions with Resistance Band
>Day 2: Back and Biceps
>Pull-ups/Chin-ups
>Dumbbell Rows
>Bicep Curls with Dumbbells or Resistance Bands
>Reverse Flyes with Dumbbells or Resistance Bands
>Day 3: Legs
>Step-ups
>Lunges
>Single-leg Romanian Deadlifts with Dumbbells
>Calf Raises
>Day 4: Shoulders and Core
>Side Lateral Raises with Dumbbells
>Front Raises with Dumbbells or Resistance Bands
>Reverse Plank
>Pallof Press with Resistance Band
>Day 5: Functional Training and Mobility
>Bodyweight Squats
>TRX Rows
>TRX Chest Press
>Yoga or Pilates
Also none of these exercises seem to use the barbell, which I would like to use a couple times a week.
I asked it to give me another revision incorporating both the barbell and dumbbells, but I'm not really confident that there's any rhyme or reason to the exercises its slapping together.
Finding a scoliosis friendly routine using free weights only seems fairly challenging to me as a beginner.
Further help would be appreciated.
Do crawls, lizard and bear crawls to be exact, they'll train your spine, hips and shoulders to move like they are supposed to.
Bump because I'm desperate.
There must be other scoliosis frens here who workout without machines.
I'm pretty sure Scooby closed his stuff down.
For real though. Look into the animal movement style training man. That's probably going to be your best bet. If you're a beginner, you will see gains with it and it will help you develop athleticism & body awareness.
I'd add lots of hanging movements. Spend a lot of time on your pullup bar just hanging, and add in some actual pullups.
Realistically, I think you're going to have to look at existing splits, and just try different exercises and modify them as needed. I'm not sure how each movement will load your spine.
Hamstrings: Nordic curls, single leg deadlifts & variations
Quads: calisthenic squat variations such as sissy squat, split squat, etc
Bis: Just curls or planch/planks with your hands turned down. Look into some gymnastic arm training
Tris: see bi training
Back: Lots of pullups & variations. Traps might be hard for you
You might be able to do side lateral raises laying on your side for shoulders.
Floor chest press & flys would be a good move for chest.
OP here, sorry for the late reply, I thought nobody was gonna respond anymore once I stopped bumping. I need to look into that animal movement stuff, as I've never heard of it and thought the other guy was just trolling me.
That list of recommend exercises will definitely come in handy, and I'm going to look all of them up tomorrow and try and create a routine incorporating those. As a total newb I don't know a lot of exercises outside the ones in Starting Strength, so just having a list of stuff that's on the table is great! I still struggle with translating this list of exercises into a Monday-Friday schedule, but I'll get on that tomorrow (very late here) and ask for further feedback once I've worked out a plan.
Thank you so much. Hearing some recommendations from someone who actually has scoliosis was exactly what I was hoping for.
I was just looking to do a split this time because Starting Strength has never worked for me in the past, and some anon on here a couple weeks ago kept gushing about how much more fun a 5 day bro split was compared to SS for him. Working out 5 days in a row and targeting specific areas of the body rather than doing these big compound exercises (squats, deadlifts, rows, power cleans, OHP...) and not taking a rest day between each workout seemed like a more fun and feasible way of working out to me, so I got hung up on the idea of working out 5 days and having two rest days on the weekend or something. I don't have any real clue about whether that's dumb for some reason though, but up until just now it seemed like a solid plan.
Your way of separating days into push/pull is different from the arms/back/chest/legs/accessories split I was expecting from looking at other splits.
Is mixing various body parts and having two separate push/pull sets in a week a good idea? I'd be worried that doing the same Push workout say Monday and Thursday would not give the muscles enough time to recover (but again, idk shit)
Cont.:
Other comment got too long.
The benefit I see of doing say arms/chest/back/legs/accessories/rest/rest, compared to your suggested push/pull/legs/push/pull/rest/rest would be that the former would give each region a week to recover, whereas the latter would see the same regions worked out twice a week.
I can definitely try and adapt your suggested exercises into this other kind of 5 day split, but as a beginner I'm a bit worried about messing up somehow and training months in some ineffective way.
Your and
's recommended exercises all seem great though, and I'm sure I can work some routine out using them as a starting point.
Sorry if I'm rambling, this is a bit overwhelming and it's late here.
More frequency is usually better(for a begginer at least - to learn the correct movements).
2 days of rest between workouts of the same muscle group should be plenty, especially when you don't have those days loaded with multiple variations of bench press like in actual PPLPPLx programs, e.g.:
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
?si=UpdChOJW7WMIs2Hd&t=367
There are plenty of other good programs, but they all share the same basic concept.
https://www.reddit.com/r/naturalbodybuilding/comments/14xoi9d/comment/jruagjy/?context=3
>arms/chest/back/legs/accessories/rest/rest
1 muscle group a week isn't enough IMO(even though you "cross-train" other muscles) and will be relatively tough for the first 3 days of the week. I'm not sure I've ever seen bro-splits like that, tbh. Isn't it something like Chest/Back/Legs/Shoulders/Arms ?https://www.youtube.com/watch?v=1vh7wLrFLW8
I personally did the fullbody 3 times a week with all the main compounds when I was starting out in a gym, but I had the problem walking the stairs after workout, so it might be not up to your valley.
>I'm a bit worried about messing up somehow and training months in some ineffective way
As long as you eat well, train consistently and apply the effort, you will succeed no matter the program you're using, even if it might take a bit longer.
>Sorry if I'm rambling, this is a bit overwhelming and it's late here.
Yeah, same. 🙂
No worries! So building a routine... I'd consider your goals. Is there a body part you want to target? Is there a sport you would like to train for or potentially get into?
Train the part you want to hit the hardest, first. Then so on. EX If you want to grow your bis, and you stack bis with back, hit your bis first.
Keep in mind a lot of the exercises that suck and are hard are probably something you need to work on. But look for a way to target that muscle group in maybe a less intense way. With weight training it's easy: drop the weight. With calisthenics you might have to modify the movement.
HybridCalisthenics, MovementbyDavid, & Kneesovertoesguy are all good channels to just start watching shorts on. It might open your eyes to a lot of possibilities. Their focus isn't really on mass building though. It's about creating a functional body that's strong and capable. Even if that's not your goal, they could have some good information for you to pick up.
The Bioneer has some of the 'weird' niche stuff, too. I like watching some of his videos because it just gives me a better understanding of how the body moves.
Besides that, I'd look into some gymnastics, at home, beginner strength routines.
If you just want to do this for fun and to be healthy & overall look good, having these options is the way to go.
(I'm primarily focusing on these channels because bodybuilding channels are a bit easier to come by..)
As long as you have these options, you can think about what your goals are, and add and subtract things based on that.
You'll discover what muscle groups need more or less time to recover, as well.
Generally, hamstrings take a long time to recover if you train them hard. Delts don't. Forearm muscles also tend to recover faster. You might only be to train your hammies once a week, but you could hit forearms every other day.
For now just do something though. Experiment and refine as you go. Sometimes I'll do a quad and chest day, then a hamstring and back day. I'll like the way that feels and run with it for a few weeks.
If you post your goals, we might be able to build more of a routine for you.
(And yeah, the animal movement is a real thing. It can be kind of woowooie, but it can be annoyingly intense if you actually try it.)
"Safest" way would be probably doing mainly calistenics routine with low weights(up to your bodyweight max) Squat/Hinge.
On the other hand, there is anecdotal evidence that weightlifting with scoliosis isn't that bad as doctors make out of it, but then again, it depends on severity.
I personally have a 2nd degree scoliosis and one of my spine erectors is constantly tense, yet I could Squat/Deadlift more than 1 plate without any issues. Currently doing mostly bodyweight workout with Gymnastic rings(like TRX, but better) and Kettlebell, for reasons unrelated to my health condition. Also, Kettlebell turned out to be quite good for the posterior chain - not only you can do a hundred reps of Swings, which is also doubles as a cardio training, you can also do Turkish Get-ups(with dumbell too, I guess), which is great for the core conditioning and just feels good for my back.
Anyways, not sure why you want exactly 5 day split, but you can do something like Push/Pull/Legs/Push/Pull/Rest/Rest or some brosplit, but I'm not very familiar with those.
You will need a few Vertical and Horizontal Pushing and Pulling exercises plus some isolations and core exercises as accessories.
Summarizing, something like:
>Push:
3x10 Bench Barbell/Dumbell press
3x10 Pike pushups / OHP(Barbell/Dumbell)
2x15-30 Leg/Knee Raises
2x15-20 Dumbell lateral raises
2x15-20 Shrugs
2x15-20 Skull crushers / Band Tricep extensions
>Pull:
3x10 Pull-ups
3x10 Dumbell rows(bench assisted) / Bodyweight TRX Rows
2x30-60s Plank
2x15-20 Face Pulls TRX
2x15-30 Dumbell Bicep Curls
>Legs:
3x15 Bodyweight Squat Progression(from Classic squats to Pistol) or Weights
3x15 One legged RDL Bodyweight or Weights
2x30-60s Side Plank
3x15 Reverse Hyperextensions on bench
3x30 Calf Raises
Set and rep ranges might seem somewhat random(and that would be correct). Don't forget to warm up properly(by doing easier versions of exercises) and consider adding a stretching routine at the end of workout.
OP here, you know what, I'm just going to copy your suggested routine and do it for a few weeks, until I get bored or start having issues.
I'm a bit worried that doing so many exercises every workout might be a little too intense for me to keep up with, so I might drop one or two for the first couple weeks, or maybe alternate them each workout until I get more comfortable with them.
I'm not sure if I'm supposed to be doing OHPs, as those involve spinal compression too (or so I've heard... the weight I'm actually able to OHP might actually not be high enough to make it a worry compared to squats or deadlifts), but I'm sure I'll figure it out. I also still need to actually order that TRX, but money's a bit tight this month because my landlords a scumbag.
Thanks again mate, can't wait to start on Monday!
It was just an example of a program you might want be doing.
In fact, I'd rather want you to not use it, so I don't have any responsibility, haha.
I'm sure there are better and more interesting ones. Like the Chest/Back/Legs/Shoulders/Arms brosplit.
>many exercises every workout might be a little too intense
You can remove the isolations(Shoulder raises, Shrugs, Extensions, Curls), they are quite optional anyway. And probably even core exercises(Planks and whatnot). I would suggest to keep the Face Pulls, though, as it provides several benefits that aren't covered by other exercises.
If you rest about 3 min between each exercise and do the each set in 2 minutes, it shouldn't take more than an hour to finish the 12 sets of exercises per workout.
Also you will have to figure out the better set and rep ranges.
Usually generic bodybuilding ranges are 8-12 reps(after you reach 12 reps you increase the weight), but there are exercises that benefit from more reps, mostly accessories(isolations) and some others that barely progress weight-wise. That's aside from periodization programming, which you will learn quite a bit later.
>I'm not sure if I'm supposed to be doing OHPs
It shouldn't be that heavy, especially if you're doing them with Dumbells, just increase the rep range and decrease the weight if you feel discomfort(in the back) during the exercise. Also make sure that you are doing them with correct technique and aren't arching your lower back.
>I also still need to actually order that TRX
Oh, I thought you already have it. Don't bother then, you can do Face Pulls with bands too and there is several other Row movements.
Unironically Scooby has scoliosis
Do his core rotisserie workout and pull-ups and push-ups and dumbbells
I have 42 degree scoliosis and have lifted 2/3/3/5. The squat was a 3 pl8 front squat. The only real thing that’s going to give you issues is the back squat, and only because your entire body is asymmetric as frick and you’re going to feel all of it once the weight gets heavy
i also have scoliosis, double curve lumbar/thoracic, and doesn’t really affect me lifting weights whatsoever apart from accumulating some extra fatigue on axially loaded motions. gotta practice bracing a lot and know when to stop and a belt will be a godsend. still squatting and deadlifting 2 times a week each with no problems. make sure to stretch and pay attention to little things like what side of your body you sleep on to try to counteract the curve even a tad while you sleep
>t. 295 squat 405 deadlift 205 push press 250 bench
Do not believe anything on here, period.
Your physical therapist alongside your doctor will tell you exactly what muscles need to be strengthened and which need to be stretched.
This minimizes the spinal deformity.
t. wife has scoliosis
i too have scoliosis and i squat/deadlift. Just keep your back from bending and you are ok. Even world strongest man michel hooper has one leg longer than the other, which pretty much emulates scoliosis and he deadlifts about 400kg.
but one thing that feels great is doing deadhangs, to help decompress the upper-mid back. i do them pretty much in every work out. Leg raises also decompress the lower back.
you dont need to modify a typical bodybuilding or powershitter routine, just hang from a bar from time to time
Anyone has that scoliosis gif?