weak anon here, I've been working out for 1 week with 20kg barbell. today I changed it to 26kg (I only have two 3kg plates, the rest is 5kgs) and every time I lift it up I feel like either my wrist or elbow will get injured. how should I proceed with it?

context: I'm a third worldie and can't afford hospital bills at all. my goal is being strong enough to do pullups, carry a fat bitch and swim while saving a person's life

>>76274592 (OP)
you are using to much weight. Betting its curls and chin ups that gives the wrist / elbow pain.

Does every upper body movement hurt? If so just do some lower body stuff for a bit. Squat, lunge, etc. You're probably going to want to spend like at least a month+ with an empty bar before upping the weight. Get used to working out and give your body some time. It took you X years to get to this point, think long term.

You can also just pick up one side of the bar in a landmine row style movement. Put one side of the bar in the corner of something and grab the sleeve on the other side. I love landmine rows and squats.

>>76274609
no chin up. I cant even do 0.5 pullup. I literally cant move my fucking shoulder and lat (or back?) muscles to move me up.

I will try negative pullups tomorrow at the park. maybe some bicep pullup holds too.

>>76274627
cant do lunge knees hurt extremely bad (idk why even though I can jog and cycle for 60-120 mins "ok"). I did squat and feel fine. calf raise ok too.

can I really mimic landmine without a lock or something? so I move all weight to one side and try to lift tat side up? but the bar will jiggle or move around right?

oh and besides, is it good idea to "grease the groove" with barbell rows? out of any part of my body, I think my back is the weakest and mostly untouched for my whole life. I've only been working my back for a week or two.

before that no rows ever, no RDL, only pushups and planks but at basic level

I also have extremely weak grip and forearm.

I dont know why but last year I was able to dead hang for 60-70 secs. then I forgot about it and now I struggle to do 30 secs. I exercised quite often too (cycling/running/rucking) so I don't know why I lost so much strength in that department

>>76274656
>I did X instead of Y
>I wonder why i got worse at Y
dumbass

>>76274648
Put the bar into a corner. It won't move anywhere. Start with an empty bar for a while. You won't need a collar if there's no added weight. You are overthinking this Chief.

>>76274592 (OP)
What exercise? Can you draw exercise in MS Paint or something?

>>76274592 (OP)
Today I saw a retard with some kind of other neurological disorder benchpress 135. This guy can hardly walk and hes is all fucked up. There's a retarded disabled guy at my gym who is like 3 times stronger than you.

>>76274592 (OP)
I literally tie 1kg rice bags or 500g salt bags to the bar with those exercise bands to linearly progress on my lifts. It’s cheaper than micro plates. (Wrap them in tape so they don’t break

>>76275046
no. before that I never "did X". so I wonder why I just got weaker. I never trained and I was able to hang for 1 min. now I exercise more regularly yet im weaker. tf??
>>76276541
sorry anon thank for the advice I literally dont have a corner. think of my workout space as a prison with some fat cellmate and furniture taking up all space. I also poor dont even have bench. I only do standing exercises. or bent over.
>>76276631
anything involving carrying that weight up. like OHP. like curls. like getting the weight to my shoulder so I can squat (I fucking cant)
>>76276693
retards are known for having supernatural strength im not surprised nor offended. I also respect them for working out and having fun
>>76276762
holy SHIT good idea bro I didnt think about it. I will fucking try it now. you're right it's consummable and cheaper and easier too. thanks

>>76274592 (OP)
What kind of brown are you ? South asian ? Middle eastern
You need to eat more

>>76276853
I FUCKING CANT IM SO FUKCING POOR I CAN ONLY AFFORD RICE AND TOFU AND MINCED PORK. I EAT INSTANT NOODLES EVERY DAY

I THINK I WILL JUST STEAL FOOD FROM SUPERMARKETS OR SOMETHING

>>76276865
>Indonesian/malaysian
Tough luck, just reroll already

Sup, OP. You probably won't get "big" without a proper diet backing it up, but a lot of that size hypertrophy and it looks like you're more concerned about strength, anyway. I think the best thing you can do in your position is conditioning and slow growth, which also means you'll probably be able to strengthen your tendons more in line with the rest of you than someone just diving in and lifting more than he can deal with.

Get what protein and calories you can where you can, and make sure your macros and general vitamin/mineral intake is as good as you can manage. If pork and tofu is all you can manage, that's fine. If you have no equipment or real room to work out, go slow and use your bodyweight. Here's a book for someone in your position called Convict Conditioning, by a guy who only had a prison cell to work with. If the link becomes kill, lemme know.

https://files.catbox.moe/jv94bg.pdf