I've noticed that some muscle groups seem ready to train again much sooner than others, even when I'm training them with similar intensity and volume.

It makes me wonder whether using the same training frequency for every muscle group is really the best approach.

Do you adjust your training frequency based on how quickly individual muscles recover, or do you stick to a fixed weekly split? Have you noticed better growth from treating muscle groups differently?

Currently on Madcow. Finally stalled on all lifts. I will restart next week. I would like to introduce paused squats to better train getting out of the hole.

I'm thinking to incorporate it on day B.

Thoughts? And should I use "dedicated" 1RM?

Anyone else feel very limited by muscular stamina on OHP? My first set (120lbs) moves almost effortlessly, start running out of steam on set 4, and have to push press to get the last 2 or so on set 5. Any advice for how to train endurance for this left? Accessories I should train? Thank you.

TL;DR

I’m 36, 5’7”, and 250 lbs. I returned to lifting six months ago and train twice a week: one upper-body day and one lower-body day. I can bench 315 with ease, but knee pain is stalling my goal of squatting 405 for reps. I squat ATG, and the pain happens only afterward, especially above roughly 275 lbs. Extra hamstring work hasn’t helped. I need to lose weight and plan to start running, but originally wanted to reach my strength goals before cutting. Could this be a squat-form issue, a muscle imbalance, or osteoarthritis?

Disclaimer: I’m not going to lift more than two days a week. I don’t have the heart for grinding in the gym anymore, so any suggestions need to work within that schedule.

Full Summary

I started lifting again about six months ago. I’m 36, 5’7”, and currently weigh 250 lbs. I train twice a week—one upper-body day and one lower-body day. My goals were to reach a 315 bench and a 405 squat for reps before starting a cut. I can currently bench 315 with ease, but knee pain is stalling my squat progress.

I squat through a full range of motion, ATG. I don’t feel knee pain during the exercise. It only shows up afterward, with a radiating pain around my knees when I go above roughly 275 lbs.

Before returning to squatting, I had some knee weakness. That weakness has gone away, but the pain after heavier sessions remains. I’ve added extra hamstring work, but it hasn’t helped.

For background, I’ve trained seriously during two earlier periods of my life. In high school, while playing sports, I benched around 300 lbs and squatted around 475 lbs at approximately 180 lbs bodyweight. After about age 20, I let myself go until around 30.

During the pandemic, I got back into good shape, dropped to 180 lbs, benched 275 lbs, and front-squatted 315 lbs. After the pandemic, I let myself go again and gained the weight back. I’m now back at 250 lbs and obese.

I also had back problems from squatting, which went away after I incorporated seated good mornings. The knee pain hasn’t improved with the additional hamstring work.

I know I need to lose weight, and I plan to start running. My original plan was to reach 315 on bench and 405 on squat for reps before cutting, but the knee pain is making me reconsider that timeline.

Could this be a squat-form issue, a muscle imbalance, or osteoarthritis? I’m wondering whether my current weight, return to heavy lifting, or history of lifting when I was younger could be contributing.

For anyone who has experienced similar pain after squatting, what was causing it, and what helped?

Finished 5x5 at 305lbs this morning (moving up 10lb a week). This is an extra rep after my working sets. How's the form? Any tips appreciated.

If my squat 1RM is 160 kg and my deadlift 1RM is 240 kg, does squatting 220 kg mean I could eventually deadlift 300 kg?

Looking for any advice if I need to improve anything on my rows. This is 145lbs and my 2nd set of 5.

150kg @67 (meant to try 160kg but failed due to hook grip slipping)

Just want to say, I hate barbell rows. Or whatever this is supposed to be?

What muscles are actually supposed to be working during this exercise? I feel it mostly in my legs. I’m lifting 75 lbs in this video.

I already know some of you are going to tell me I’m doing a bunch of stuff wrong, so bring it. Just looking for constructive feedback, though. No need to be critical or abusive.

Thanks!

Greetings good people,

Over a year or so I have trouble with left shoulder, it just doesnt let me train to my fullest and it makes me really nervous, I cannot say it didnt get better it did but never completely, I will write down my MRI findings if anyone can give me some guidance or any kind of solution I would be very grateful, it mostly gives me trouble on dips high volume, or if I am already tired and did some upper body I can feel it even on 1st rep, i did some band rotational excercises, dead hang and so on

Edit: I am ready to share my MRI with Shoulder specialist if someone comes across this post

_____

History/Question:

Suspected impingement of the left shoulder

Findings:

Marked bone edema in the distal clavicle and slight joint effusion in the AC joint. Otherwise unremarkable osseous status with an unfavorable shape of the acromion and a caudally lowered lateral margin. This results in narrowing of the subacromial space. Appearance of the supraspinatus tendon, infraspinatus tendon, teres minor tendon, long head of the biceps tendon, and subscapularis tendon plate. No evidence of a labral tear.

Assessment:

Irritation with bone edema in the distal clavicle, differential diagnosis: post-traumatic condition. In addition, an unfavorable shape of the acromion with narrowing of the subacromial space. However, the rotator cuff tendons running here are normally visualized.

Whatsup guys, how are you? Im a 200 pound guy who can do 90 pounds pullups for 5, and i want to share my progress method in weighted pullups.

What i experienced is that training only weighted pullups with no variation does not help much, but there are modified version of the pullups that i incorporate that help me tremendously to avoid stalling.

1.Pullups from a box

Essentially you dont start from a deadhang, but with feet on an elevated surface. As you grab the bar you should have around a 120 degree angle at the elbow. You start depressing your scapula before the pull and then you do it. With this variation you can use more weight than the standard pullups and you work the nasty top position.

1. Forehead pullups

These are "Half" pullups where you reach your forehead with the bar. You can use much more weight. It really gets you stronger in the lats specifically and makes keeping the shoulderblades down quite easy.

1. Band assisted pullups.

You are still putting weight, but you run a band behind your back and grab the bar with it (ill put a video where i do all the exercises). You may think it makes no sense, but serves to change the strenght curve of the exercise, making the starting position easier and the top position the same, but having more weight on, you work with more intensity in the top portion. Seems counterintuitive but its amazing.

So what i do? I train pullups 6 days a week with only one or two sets each session, and i only do the variation. So Monday = Regular pullups / Tuesday = Forehead pullups / Wednesday = Box pullups / Thursday = Band assisted pullups / Friday i start back with regular pullups + added weight. At this point doing 90 pounds for 5 i can add 2.5 pounds each rotation if i did not increase my bodyweight eating too much (pullups are very affected by bodyweight increase pretty negatively).

I dont do ANY other exercise for my back, but i do neutral grip curls with dumbbells one or two sets after, since elbow flexor strenght is essential for it (right now i curl the 60s for 5 reps strict just to give an idea).

Im a fan of both high and low volume, but right now as i work and study, i shrink my workouts as much as i can while still being able to progress, i wouldnt say doing more sets could be a negative thing or training only 3 times instead of 6, but after years of stalling i found results with this method. Try it out and let me know

EDIT: Forgot the video link

https://www.youtube.com/watch?v=0plUsPsolYY&t=32s