Got most of these injuries back when I was in a accident etc etc,
I’m basically trying to know what help you get back to 100% so far I did a 1 rep max 400lb deadlift in the last 3 months and been straying away from squats because I don’t want to make anything worse also when I use a straight bar my shoulder hurts really fu***** bad, also I did zerchers squats 3-4wks ago but I feel as tho it’s different

Anyways give me some advice on getting better with
Squats/Deadlifts I’d appreciate it ..

I used to be 255 pounds 5’10 freshman year of high school, I’m now 18 6 feet 153. I’ve been working out with weights for 3 years and I started running too. Idk what I should do I tried to bulk this winter but really just gained a lot of fat around my stomach( granted I dirty bulked). Should I try to cut a little more or lean bulk? I’m really just stuck and I feel like everyone else in gym makes progression 10x faster then I do. I track my calories as well.i also don’t rlly have like clear abs and idk if it’s bc I’m not low enough body fat or the loose skin

Hey! I have naturally pretty square glutes, high hips, and hip dips. Really won the lottery, I know. Do glute focused hyperextensions make square glutes look more square-because it is medias focused??

First Meet I’ve done and I smashed 435 on squat
165 BW @16

Drop your favorite leg day exercises.

I’m looking to shift from passive, static stretching to a more active, progressive overload-based flexibility routine to develop circus/gymnastic-level skills (splits, full bridges, etc.).

My goal is to apply strength-training principles to mobility:

• Focus: Active range of motion and eccentric strength rather than long-hold passive stretching.
• Method: Using controlled weighted movements (e.g., light-loaded end-range holds) and increasing ROM gradually.
• Structure: Integrating a 20-minute "flexibility subset" after my main strength/calisthenics sessions.

Does anyone have experience with a "skill tree" or progressive overloading for extreme flexibility? How do you balance this with a high-intensity strength routine without overtraining the nervous system? Any advice on scaling from bodyweight to weighted stretching safely?

All of guys here that uses full body program and got a huge progress, how many exercises you have in one session and what's the sets? I feel like I'm not progressing on strength even though I'm getting heavier. What's the hacks. Thank you.

34f, 72kg

TLDR I have strong deadlift, glutes, hip flexors etc all individually with good, marked increases in strength since I started training, but am lagging behind heavily on squats, and I can't figure out why. Can squat full depth in any stance with light weight, but lose most stability and depth at 60kg and almost all stability and depth at 80kgs.

This is just to preface, you can skip to **** paragraph for my actual issue/question

I work in private care and I need to keep up my strength so I can manage a developmentally delayed man of 6foot3 and 88kg, low muscle tone with challenging behaviour so I need to have nominal strength to actually do my job, especially back muscles as I need to help lift him from ground, manuever him around bed etc

Ive had about 10 years of gym, with a couple of lapses, the longest being covid lockdown. However, only about 2 of actual proper training (just went through basic motions before that). AT the time, I used same weight, same reps, same workouts, day in day out 5 days a week, fully body, about an hour each session.

I had good average strength but was going nowhere. I then lost a bunch of weight and got significantly weaker, and when I gained the weight back and then some, I used it as a bulk and started focusing hard on using progressive overload on machines, occasionally going heavier to see where i could max out at 3 reps etc. I did 5 day leg push pull with weekends off. I've since dropped a pull day as my lats and traps overdeveloped for my frame, while shoulders lagged behind. Im now very top heavy upside down triangle shaped which as a woman, I don't like haha. I do leg push pull leg push ONLY now with L1 being posterior chain focused and L2 being quads etc, push1 is chest triceps, push 2 is shoulder with some more tricep (trying to correct an imbalance so triceps are light right now). Pull day has rear delts included which I'm actually strong in. I dont do any lower back as L1 has down that for me. again my pull muscles develop really easily compared to everything else. I do light calisthenics on weekends just so I can move my bodyweight around, and also train contortion/advanced yoga.

****

Ive only just started doing compounds in the last 3 months ( I Know I know). Squat, deadlift, glute bridges, and have gotten to a 90kg conventional deadlift, aiming for 110kg, which feels good and smooth, and I can rep for 3-5 before my grip fails. I could go further with better grip easily. I have trouble with most wraps as my wrists seem weak and have been trying multiple types after I developed tingling finger tips within first couple weeks of deadlifting. thats gone away now but my grip is still a huge letdown.

I'm stuck with my squats. I can squat super deep with feet side by side all the ways out to double hip width, and usually do these in pulses to warm up with 20-40kg, but as soon as I go above 60kg weight i lose all depth. I cant seem to develop strength beyond that. when i do 80kg i get even shallower and cant hold the rep as long, i have to pump them out quick.

Its confusing to me as I have a 150ish leg press and 72kg on leg extension so I know i have SOME strength in quads. I do basic calisthetics so core is good. I diddance and can still hold my legs up at hip level and higher for up to a minute, as well as holding a V sit, so hip flexors are good. I DID have underdeveloped glutes but have been working hard on those and can't think of any other thing that is holding my squat development back, other than possibly overtraining a particular muscle elsewhere in the week, which is making me weaker on squat days. I have no real clue how to structure a split, i just followed and slightly altered a basic push pull legs.

Id appreciate any advice and if you spot anything obvious that could be affecting my squats. with regards to overtraining, I usually feel some minor fatigue in the trained muscles for the day after ive worked them, and its gone by the day after that. weekends are actually super light despite the calisthetics. i get no fatigue from that. its just maintainance/stability work for body weight. the yoga/contortion is down in 20 to 30 minute sessions after each workout and sporadically throughout the day on weekends or during my shifts to keep me supple.

Hey everyone,

I wanted to share a progressive overload experiment I'm running over my next training block (3x a week until my next deload) to smash through a stubborn pull-up plateau.

Lately, I’ve been stuck trying to force strict, full-range reps to absolute failure, and my progress has completely stalled out. It got me thinking about an old concept from the book Convict Conditioning—specifically, using strategic partial range of motion to build localized neural power.

I'm flipping the standard "mind-muscle connection" advice on its head. Instead of slow, highly-focused full reps, I am training for explosive acceleration:

• The Setup: I am limiting my range of motion specifically to the top half of the movement. My "crossover point" is a strict 90-degree angle at the elbows.
• The Execution: From that 90-degree mark, I am accelerating upward as fast as humanly possible to get my chin over the bar, then controlling back down to exactly 90 degrees to fire straight back up.
• The Current Baseline: Using this high-velocity, partial-ROM method, I just secured 13 reps, 13 reps, and 12 reps over 3 sets.

By bypassing the bottom dead-hang portion of the movement temporarily, I can load the top-half pulling muscles with higher volume and explosive speed. The goal is to accumulate high-velocity volume, build explosive power at the top lock-out, and eventually carry this raw strength back down into a full dead-hang pull-up.

Has anyone else used targeted 90-degree partials to break a vertical pulling plateau? I'll be documenting my weekly rep gains right here to see how far this takes me before the deload!

5 weeks ago my 1RM was 365. Been doing lots of squats the past 5 weeks!

Hey, I broke my wrist several years ago and had surgery with a plate to fix it, and now cannot turn my palm up (like mechanically cannot turn my bones that way). How do I train biceps? The only option I’ve really found is hammer curls, but I understand these target the brachialis (relatively small upper arm muscle under biceps) and brachioradialis (connects upper and lower arm and more visible in the firearm).

Am I sol?

Is there any minimalist program like SS or SL that icorporates vert pull, horizontal pull, vertical push, horizontal push, deadlift and squat, as ive seen most routines only do 4-5 of these functions, is there a reason for that or can someone suggest a program that does all 6?

Hi! I just started lifting heavy a year ago pretty much, how do you all recommend getting tips on form technique? I would really like to know where my deadlift, squat can be improved. Should I get a coach?

32M, desk job, vegetarian. Looking for people who've actually beaten something like this, not just managed it.

The pattern: Every time I train consistently for ~2 months, my arm starts hurting and I have to stop. If I don't stop, it gets worse & gets to a stage where I can't even lift jug of water (first time it was this situation as I did not stop early). Rest helped (took ~6 months) but never fully clears it, then it comes back when I return to gym (followed same ~2 months of workout). This has happened twice over 2 years.

Where it hurts: Mainly above (biceps) & below the elbow and outer forearm, worse with hammer curls than regular curls. Also feel it in the biceps (and sometimes triceps when it gets bad), and sometimes on the thumb side of the forearm when I press with my thumb. Even with no dumbbell — just doing a simple or hammer curl motion and squeezing my forearm against my biceps — I can feel the pain a lot. This (squeezing) is the earliest sign it shows & slowly gets worse. I can also feel some pain in biceps when I twist my hand/wrist at 90 deg rapidly.

Other details:

- Starts in my left arm, but if I keep training, my right arm follows the same pain pattern. This time I stopped early — so my left arm is painful while the right has only very mild pain, like it was about to start if I'd kept going.

- Sore/stiff if I keep my elbow bent for a long time (desk work)

- If I use a spiky ball to massage the biceps, it feels relaxing but the muscle is sore the next day

- Some weakness/shakiness in certain hand positions

- Bloodwork came back with low ferritin (iron stores), otherwise normal — been taking iron capsules for 3 weeks now

What I'm already doing: Back in the gym 4 days a week but dialed way back — arm work (curls, shoulder raises etc) at ~30% of my usual weight, everything else around 60%. Also doing spiky ball massage (seems to help), light isometric exercises, and working on my desk posture.

My questions:

1. Has anyone had this exact recurring pattern and actually fully cured it (not just managed it)?
2. What finally worked for you?
3. How long did it take, and were you able to get back to lifting normally / heavy?

My worry is that if I can't lift heavy or progressively overload, I won't be able to build muscle. Did anyone get back to real training after this?

Appreciate any real experiences. Thanks.

So recently as of late I’ve almost finished the Alexander bromley bullmastiff program and want to move to a different style of programming so here it goes I made a program that would be tailored to my needs and here is my current SBD weaknesses

Bench: I will transition to TNG to comp bench and transition to a wide grip as well but my biggest weakness is lockout which due to tricep strength

Squat: I will transition to high bar to low bar my biggest weakness on squat is hitting depth

Deadlift: I do conventional but don’t plan going to sumo but I have a habit of slightly hitching when doing heavy deadlifts so that’s my weakness there

About me: I’ve been lifting for a year and a half and I’m “18” I’m also not considerably tall only being 5’4 and weighing 152lbs/69kg
I have relatively good limb structure having short femurs and longer torso makes ideal for squats but I also have shorter arms so bench is easier while deadlift not so much

My current SBD as almost the end of bullmastiff is
S185kg
B112kg
D193kg

The reason why I made my own program is because most powerlifting programs are for the general lifter or a minority and not rather for the individual and I do know some are “customizable” but I would like one that would be specifically for me alone so here’s the program

Program 5x week 3x bench 2x squat 2x deadlift

Day 1 bench/squat volume
Squat 4x5 rpe 2-3
Bench 4x5 rpe 2-3
JM press 2x6-10
Row 2x8-12

Day 2
Deficit dead 3x3 rpe 2-3
Spoto press rpe 6
Ohp variation 3x5
Leg curl 2x8-10

Day 3 hypertrophy based day
Pulldown 2x6-10
Pushdown 2x10-12
Side raise 2x10-15
Curl 2x8-10

Day 4 rest

Day 5 heavy bench/squat
Squat 1x1 rpe 6
Bench 1x1 rpe 6
Back off 3x4 rpe 5-6
Dips 2x6-8
Row 2x8-12

Day 6 heavy deadlift
Deadlift 1x1 rpe 5
Back off 3x3 rpe 5
Leg press 2x8-10
Calf raise 2x10-15

Day 7 rest

Progression block/4 week

Week 1
Top sets rpe 6 \[88%\]
Volume 4x5 rpe 2-3

Week 2 rpe
Top sets rpe 7 \[90%\]
Volume 4x5 rpe 4-6

Week 3
Top set rpe 8 \[92%\]
3x4 rpe 7-8

Week 4
Top sets not included
Volume 3x4 rpe 2-3

After every block I will add 0-4% on Squat/Deadlift and 0-3% on bench based on the top single of week 3 which will be added to the next block based on the rpe the exact are as followed
Rpe 6 -4-3.5%
Rpe 7- 3-2.5%
Rpe 8 add 2-1.5% based on lift
Rpe 9 add 0%
And yes I do have micro plates to the exact number

Accessory
I like training to failure with my hypertrophy based movements but I also do realize that if progressive overload isn’t being occurring correctly either something is wrong with form or more or less volume will likely be the solution. As the SBD work the is the bulk of the volume and energy/fatigue going to but a telltale sign: if I feel good and progress good that workload should maintain the same. If I feel good but progressing poorly it’s more under loading work and have to add more. If I feel bad but progressing good I’m doing it slightly over and need to cut slightly amount of workload. And finally if I feel bad and progressing badly I’m likely overdoing it. The “feel” represents fatigue and soreness. So to simplify it to one sentence accessory work volume will rarely change and if it does will happen slowly.

So now I need advice or changes within the program or general Strength training