First off, I know that this is a huge post, but I don't expect anyone to answer everything, and even a very short answer is appreciated.
Not a long ago I came across the philosophy of the six basic movement patterns on this site, and after searching the web, it seems to me, that there are some variations of this. The reason why I ask the following is, that I only want to go to the gym 2-3 a week where one of the sessions is a stretching-isolating-ish session. That means I have to maximize the number of exercises per session, but I don't want to be at the gym for more than one hour.
My goal is to have a balanced body with emphasize on good posture, a lower chance of injuries and being able to do daily activites with more ease. I am currently not going to the gym, but I want to do it in the near future. Also, I don't want to get big (from my experience I grow by just looking at the dumbbells) so I will probably go for an endurance minded workout.
The six movement patterns from this site - posted by Jungledoc:
Vertical push (i.e. press)
Vertical pull (i.e. chinups, etc.)
Horizontal push (i.e. bench, etc.)
Horizontal pull (rowing, etc.)
Hip dominant lower body/posterior chain (i.e., deadlift)
Knee dominant lower (i.e., squat)
But on other forums and sites they also use the following terms:
I will post my current chosen exercises, and then get on to the actual questions:
Vertical push: Dumbbell Shoulder Press & Barbell Military Press
Vertical pull: Pull-Up & Chin-Up
Horizontal push: Push-Up & Bench Press On Ball
Horizontal pull: Inverted Row & Bent-Over Row
Hip dominant: Straight Leg Deadlift & Leg Curls (On Ball)
Knee dominant: (Front) Squat & Lunges
I know I am not rotating in any of these exercises, but is that even necessary? I think I read somewhere, that you actually want to stop your body from rotating.
Am I working enough on my abs, obliques, lower back, triceps and biceps on these exercises, or should I do some isolating exercises for them?
Is there anything called vertical downward push and pull as a movement pattern? I would think that dumbbell raises, pulldowns and dumbbell curls are important in daily activities. What are your thoughts on that?
Am I still thinking to much about the muscle groups and not about the movements? Instead of making sure I'm working out every muscle group, maybe I need to accept, that whatever muscles are worked out in the six movement patterns, those are the muscles that need
to be worked out?
I was thinking about exchanging the Chin-Up and Military Press (because they are so much alike the Pull-Up and Shoulder Press) with Twisting Standing Overhead Pull and Barbell Front Raise/Dumbbell Raise, but I'm not sure if those substitutes are correct
vertical pushes and pulls?
I was thinking about doing the abovementioned 12 exercises, where one of each category is a part of a cyclus schedule. I will i.e. do Shoulder Press, Pull-Up, Push-Up, Inverted Row, Deadlift and Squat for some weeks and the switching with the other six exercises. I would do these twice a week and then have one more day per week for stretching exercises and maybe for extra exercises, like isometric core exercises and isolating exercises for the abs, oliques and lower back and isolating exercises for triceps and biceps (curls would maybe be good for the daily activity of carrying groceries).
What are your thoughts on strength training, when you are overweight? I currently weigh about 25kg. too much, and I have a feeling that lifting weights (even though they are light) will be bad for me. I have two examples to explain my point. 1. The other day I was told that the front plank is not good if you have a lot of belly fat (especially the inner fat), because you might end up pushing your stomach outwards and getting hernia. 2. If I do lunges with 25 extra kilos I think the center of gravity might be shifted, and that, that could be a bad movement pattern for me.
You don't need to tell me, if I'm overthinking things. That's almost a hobby of mine.
And I also know that I probably need to just try things out for a couple of weeks to see, what works for me. But I also think that whatever feedback, thoughts, experience and knowledge I can get from others before starting at the gym, will make sure I have a better starting point.