I’ve been working out on and off over the years. I’ve noticed that in the last few years my lower back becomes very stiff after squats. I video recorded myself and found that I have a massive butt wink. What can I do to improve my posture and continue working out without the back pain?

Im into icf 5x5 from 4/5 months, but i found that It drains my CNS and i started having insomnia,so i decided to low the volume, i wanted to ask if someone had succes with the sl lite program, my idea was to run this program in 3x5 instead of 2x5 plus my bicep and tricep accessories

So even if the program calls it barbell rows it took me a while to understand that they're actually called pendlay rows.

This is the exercise that I'm struggling with form the most. In particular with a pendlay row Im struggling to keep my back flat when lifting as it's quite easy that my torso raises more than the 15 degrees that's mentioned.

I'm considering if I should just do regular barbell rows as it might be easier to maintain form? Whats the benefit of doing pendlay rows instead of barbell rows?

Most of ten time, when I squat with the bar on my shoulder/back, I feel a sharp pain in the right trap, by my neck. What could that be? Last squat was 140lbs

Right now, whenever i do overhead press (currently at 50lb), my right arm has no problem lifting the weight but my left arm doesnt fully extend. Until the imbalance is fixed, should I switch to dumbbells?

I know the answer is nutrition and sleep but what changes should I be making to those? It's easy to point out the problem but I'd love help with solutions.

Happy with the strength progress I’ve made in 3 months considering I’ve never done a formal lifting program. I want to transition to a more velocity based program and focus back on cycling since the season is coming up.

I’ve gone from skinny fat to [feeling] fat. I anticipate losing some fat with high intensity cycling but anybody recommending a maintenance program to stay relatively strong?

I have done stronglifts 5x5 in the past and seen great results but fell off lifting and now getting back into it. I still have most of my strength from before and want to continue building it but i wanted to focus more on upper body so i went with the ultra program. Anyone have any good experiences with it?

I've tried 5x5 before and it feels pretty taxing to me. It's harder to do, I feel like I need more days to recover, and progress is slower.

Am I missing out in the long run by not doing 5x5? I've heard the argument that the more volume done in the beginning, the more muscle you build, allowing you to have more potential to get stronger in the end, whereas you progress faster with 3x5 initially but peak off a lot faster as well. Similar to long leg long stride vs short leg short stride or 2wd vs 4wd.

Started lifting about 2 months ago to help increase bone density in osteopenia (female, 41). Was really surprised to be able to squat and deadlift more than my body weight for the first time a few days ago. Almost doubled my strength in these 2 lifts within 2 months. Really glad to have started lifting!

Squatting 2 days ago, usually feel a bit of pressure on rear delts during squat but nothing concerning, re racking weights I used my left arm a bit (I know) and felt some discomfort which subsided immediately. Next morning rear delt area of shoulder is sore to rotate and aches. Sounds like no big deal but stupid me researched this and everything comes up as rotator cuff and l'm screwed. It's possible as rear delt doesn't hurt when flexed just rotated. Anyways I'm scared honestly and don't want to lose any/much progress, anyone have any experience with minor shoulder injuries/ strains? Will I be back to 100% soon?

I'm 6' 2" and happy to have some extra wiggle room with these Rogue Monster Lite spotter arms as I go heavier. Credit to Signature Fitness, though, because they have successfully caught and held several failed squat attempts (they're also quite affordable).

Do any of you use the Hack Squat, and if so how do you plan it in?

A nearby gym has recently added a Hack Squat machine. I've been running SL 5x5 and (currently) Madcow for over a year.

I'm intrigued by the hack squat machine. I see people like Dr Mike fawn over it, although obviously his goals aren't strength orientated.

I was wondering if there was realistic scope to add Hack Squats into the programme?

I was thinking perhaps Workout B (the 'light' day) for Madcow, instead of light barbell squats I could try hack squats instead? But I am worried that may impact on my Deadlifts (that are currently getting a struggle for me, due to hovering around PB range).

Hi I’m starting to bulk too much for my taste and want to transition to toning and cutting while maintaining my current strength levels.

Any recommended routines/practices?

My idea was to drop to lifting 2xWeek, plateauing my weights and increasing reps over time (e.g. 8x5) and then filling the gap with HIIT with lower weights. Of course diet.

Is this a good or bad idea? Any other recommendations?

Thanks!

I Never had problems with sleeping but in the last 3 workouts i wasnt able to shut my mind off, i tried to cool my room, i tried melatonin, and i event went to bed 1 he earlier but non of these works, i usually train from 17 to 19 then i take my proteine shake and take a hot shower, what i can do?

I’m looking for advice on how to adapt StrongLifts in a situation where I’ve been advised not to lift more than my body weight due to a medical condition. Without getting into medical details, I’m cleared to lift up to my body weight but should stop there.

I’ve been following the program for 90 days, made good progress, and most importantly, I’m really enjoying it. I’m a 42-year-old male, 6’1”, 195 lbs, and currently squatting 175. As I approach my weight limit on my lifts, I’m wondering how best to continue progressing. I’m not looking for huge gains—just want to keep building some strength and staying in shape as I age.

Would it make sense to increase reps? Add accessory work? Switch to a different program? Any suggestions from those who have dealt with similar limitations?

Appreciate any insights!

Today I realised I've not paid attention to the warm-up sets and have been doing 5 reps for all sets 😭

Also, failed my first lift on squats today. Final rep of final set at 112.5kg (248lbs). 100kg had felt pretty rough a few sessions ago, but have managed to keep grinding it out up to this point.