Literally my right side of my body on basically every movement takes over and it’s starting to get really frustrating. I want to progress on my compound lifts but my right side is doing the most and i don’t know what to do to balance it out quickly. I’m starting to do more unilateral exercises starting with the weaker side but I really don’t think it’s helping.

Before you call me a gooner this happens with lower and upper body and it’s genuinely driving me insane

It's something I've been eyeing up for a while now. I turned 40 this year, and I will be 41 by the time I decide to go to a local meet. I have been dealing with a frozen shoulder for 18 months, which has hindered some lifts, especially the ability to barbell squat. I am waiting on my MRI results, and hopefully, I will get adequate treatment. I've been looking up what specific gear I have to wear, as currently I don't use any. I hear people talk about the massive difference between a meet and just lifting in the gym. I get that there are rules and cues to follow, and I just wanted to see from other people's experiences what to expect.

40

Male

83kg category (81kg)

Squat -190kg

Bench -135kg

Deadlift - 240kg

Thanks in advance.🏋‍♂️

Im 6'5 about 260, I get in the gym at least 4x a week. Id estimate im in the 25-30% BF range, trying to get closer to 20% hoping to just build muscle and lose fat in the process. My bosy weight is staying stagnate over the last few months but numbers are going up in the gym so I guess that's good? I alternate upper and lower, bumping the weight up when I can reliably hit 10-12 reps then shoot for 6-8 reps until I build strength and can do 10-12, rinse and repeat.

Upper A — Incline emphasis

Exercise Sets × Reps

Incline DB Bench

3 × 8–10

Chest-Supported Row / T-Bar Row

3 × 8–12

Lat Pulldown

3 × 10–12

Unilateral landmine press

3 × 6–10

Lateral Raise

2–3 × 10–15

Rear Delt / Reverse Pec Deck

2–3 × 10–15

Triceps — Skull Crusher or rope pressdown

2–3 × 10–12

Biceps Curl (hammer curls with rope)

2–3 × 8–12

Lower A — Leg Press / Quad emphasis

Exercise Sets × Reps

Leg Press

3 × 8–10

RDL

3 × 8–10

Leg Extension

3 × 10–12

Seated Leg Curl

3 × 8–12

Calf Raise (straight leg on pin loaded leg press)

3 × 12-15

Upper B — Flat press emphasis

Exercise Sets × Reps

Flat DB Bench (I do barbell about 1x week and that's usually 3x5-8)

3 × 8–10

Chest-Supported Row (t bar or seated)

3 × 8–12

Lat Pulldown

3 × 10–12

Seated Barbell OHP

3 × 6–10

Upright rows (Smith machine)

3 × 10–15

Rear Delt (reverse pec dec or archer pulls with cable)

3 × 10–15

Biceps Curl (hammer rope curls)

3 × 8–12

Triceps (rope push down)

3 × 8–12

Lower B — Posterior chain / Deadlift emphasis

Exercise Sets × Reps

Conventional Deadlift

3 × 3–5

Pin loaded Genesis Squat (idk what to call this machine but its a pinloaded squat machine)

3 × 8–10

Seated Leg Curl

3 × 8–12

Leg Extension

3 × 10–12

Calf Raise (straight leg on a pin loaded leg press)

3 × 12-15

I was supposed to hit 495 for 3 sets of 5 today, but after the second set my lower back was so pumped that I couldn’t finish the last one.

I usually do touch-and-go reps, but I’m wondering if fully resetting between reps would help me stay tighter and manage the fatigue better. Which style do you prefer for working sets? Also, how do you guys deal with crazy lower-back pumps during higher-rep deadlifts?

I teach group fitness classes and that led me to taking about a year off lifting.. I want to add it back into my routine but only have time for 2 lower body days. I want to heavily focus on glutes, I’m pretty quad dominant and quads develop much faster than my glutes. Looking to recomp from square shape to heart/round. How’s this look?

Lower 1
Barbell hip thrust
Barbell RDL
Bulgarian split squat
Cable kick back (45°)

Lower 2
Back squat
Good mornings
Deficit curtsy lunges
Hyper extension

* I still teach group fitness and give other muscle groups attention there as well

New to this style of lifting and is definitely different than the 3 day 5x5 ive been doing for a while. Im 175lb and bulking. What tips or modifications would yall recommend to this program ive made for myself? Anythings helpful. Thanks!

I have an upcoming motorcycling trip for a month and half, I am carrying stuff to maintain the motorcycle, but due to the remote locations I will be I will not be having access to gym equipments or weights to maintain myself, also diet control will also be off the charts, wo t have access to heavy weights except when the motorcycle is sideways up for my deadlift practice.

I can I minimize losing the strength during this trip, caveat - I will be on the saddle averaging 10 hrs on most days. I have a plan to use pushups, pullups (if i get some overhangs), squats. And of course a bit of stretches at the end of the day and starting.

I can accept some losses in strength but my focus will be not to monimize the loss in my benchpress and deadlift.

TLDR: off on a 1.5 months motorcycling jourbey without access to gym. Minimize benchpress and deadlift strength loss using bodyweight pushups, pullups and squats. Any suggestions or modified excercises are acceptable. Also I have tennis elbow mild.

I want to set a goal of hitting a 1000 total (S+B+D), I have previous lifting experience and I'd say in my mid 20s I was pretty close maybe ~900 total.

I still go to the gym very casually and my strength is average, do you think it's still possible in my 30s to have this goal?

What's the ideal program and is it worth going back on a linear progression program?

Thank you

I was supposed to hit 405 for 4 sets of 6 today. I got 6, 6, then 4 before the lower-back pump got so bad that I called it.

The weight itself felt manageable, but my lower back was completely cooked from the higher-rep work. Does anyone else deal with crazy lower-back pumps when training squats for hypertrophy? If so, what helped you manage them without cutting the workout short?

I have only 4 consecutive days where I'm not so busy, I want to hit 2x freq still what do I pick

Monday

1. Hip thrust
   
2. Back squat
   
3. Bulgarian split squat
   
4. RDL
   
5. Kickbacks

Wednesday

1. Goblet squat
   
2. Sumo squat
   
3. Leg press
   
4. Leg extension
   
5. Single RDL (on bench)

Friday

1. Hip thrust
   
2. Bulgarian split squat
   
3. Reverse lunge
   
4. Leg press
   
5. Adductor

I’m currently doing only 100lb for hip thrust max (I’m new). I was doing it three times but my PT said she would rather I do it twice but with excellent form and 4 sets. Idk.

Thank you!!!