few questions

[backinjured]

Hi! Could you please help me with these following questions

1) When I'm bench pressing, I feel something weird in my back. What's the proper way to bench press? Should I keep my lowerback sticking and flat on the bench? Should I let my lowerback go where it wanna go? Should I tighten my stomach muscles to keep my structure strong so that nothing moves in my lowerback?

2) I have two workouts a week. On these two days I do strength exercises and endurance exercises. In a first workout, should I do both the strength and endurance exercises for the same muscle group, and next workout I should train other muscle groups? Should I, for example, do deadlifts(strength)(back muscles - let's forget it also the legs) and Hindu Squats(endurance)(leg muscles) in the first workout, then next workout I'd do lunges(strength)(leg muscles) and Matt Furey's Back Bridge(endurance)(back muscles). What's the most effective method?

Thanks a lot

[dragon]

1) When I'm bench pressing, I feel something weird in my back. What's the proper way to bench press? Should I keep my lowerback sticking and flat on the bench? Should I let my lowerback go where it wanna go? Should I tighten my stomach muscles to keep my structure strong so that nothing moves in my lowerback?

Some people say keep the lower back flat on the bench,powerlifters can arch theirs off the bench(Olympic rules state that the shoulders and buttocks must remain in contact with the bench).Either way though there are two main points to consider:-
1) If lifting in a powerlifting style i would advise a good coach to teach you the correct technique(just as you would learn correct technique from a martial arts instructor).
2)Even though powerlifters may arch their backs off the bench,they still have control and stay tight.They don't just allow their lower back to "go where it wanna go".

Whichever method you choose(which can mean the difference between having that weird feeling in your back or not),your torso should always remain under control.

2) I have two workouts a week. On these two days I do strength exercises and endurance exercises. In a first workout, should I do both the strength and endurance exercises for the same muscle group, and next workout I should train other muscle groups? Should I, for example, do deadlifts(strength)(back muscles - let's forget it also the legs) and Hindu Squats(endurance)(leg muscles) in the first workout, then next workout I'd do lunges(strength)(leg muscles) and Matt Furey's Back Bridge(endurance)(back muscles). What's the most effective method?

Personally,i wouldn't work the same muscle group twice in one week.

Dragon.

[backinjured]

Thanks a lot for your comments

Personally,i wouldn't work the same muscle group twice in one week.

Even if the first time is for strength and the next one for endurance?

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[dragon]

In your first post you said you were doing deadlifts(strength) on one day and Lunges(strength) on another.That would be 2 strength workouts in a week for the legs.

I'd either do a full body strength workout one day and an endurance workout later in the week or split my bodyparts with a corresponding endurance exercise.For example:-

DAY 1-Deadlifts(strength),Lunges(strength-endurance)

DAY 2-Bench Press(strength),Push ups(strength-endurance)

The choice of exercises is yours,but that's how i'd arrange it.

Dragon.