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PostPosted: Mon Jun 20, 2016 2:23 pm 
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I'm a 22 y/o male with a jumbled lifting history, 6'3", and between 180-190 lb.

Exercise goals are to build muscle; both strength and endurance.

Lifting history:
So I initially tried lifting around 18 with guidance from bodybuilding,com, I probably changed my routine up every three months or so.

A year and a half ago I discovered I had scapula winging and shoulder instability, and basically quit all lifting to work on shoulder mobility/rehab (sleeper stretch, pec-minor stretch, external rotation with band, lower trap exercise with band, serratus anterior punching exercise with band) and eventually leg mobility so I could start squatting.

Within about 3 months I moved up to doing lat pulldowns, pushups (emphasizing the top press motion), cable-assisted pistol squats, and slightly varied forms of the ext. rot. and low-trap band exercises. I found pistol squats with a machine difficult to progress with (relatively a lot of counterweight to be holding onto), so I began to do barbell back squats to see if I could progress my leg strength further before going back to pistol squats. I began at bar weight and as I moved up in weight I found pain due to tennis elbow in one of my arms, so I decided to stop with back squats and now I am doing landmine squats.

-My first question: is it is safe to work on developing my chest with bench press or chest dips in addition to push-ups, or may this over activate my pecs taking away from progress I have made with my back exercises?

-My second question: I read that front squats are an auxiliary movement, while back squats are a basic movement; how can I compensate for this in my routine?

-My third question: I wanted to add some exercises to my current routine, and I set it up for two identical upper/two identical lower workout days a week.

Program: (Upper/Lower split)
3x15 low-trap band exercise (motion looks like unsheathing a sword and raising it up, arm completely straight), and 3x15 of external rotation with a band, 3x12 lat pulldown, 3x12to15 pushups, 5x5 cable rows, 5x5 assisted chest-dips OR bench-press

5x5 landmine squats, 3x12 lying leg curls, 3x15 lying leg raises.

To make this a long-term program, do these exercises/sets/reps make sense for progress? Should I have light/heavy days for the basic movements I want to add in, and if so what would the weight and set/rep ranges be?

also, if I were to switch back to cable assisted pistol squats, I was doing 3x15 before (really hard and time consuming), but would a 5x5 for cable assisted pistol squats work better than front squats?


I know this is really long, so if you manage to read, understand, and give me your input on all of this thank you ahead of time!


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PostPosted: Thu Jun 23, 2016 8:20 am 
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1. Try to balance your pushing exercises with your pulling exercises, or in your case where you have existing issues, do more pulling.

2. Front squats are more quad dominant than back squats so it's more important to balance those with a good hamstring exercise like deadlifts.

3. You don't need light/heavy days until you can low longer make progress workout to workout.

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Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD


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PostPosted: Thu Jun 23, 2016 12:43 pm 
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stuward wrote:
1. Try to balance your pushing exercises with your pulling exercises, or in your case where you have existing issues, do more pulling.

2. Front squats are more quad dominant than back squats so it's more important to balance those with a good hamstring exercise like deadlifts.

3. You don't need light/heavy days until you can low longer make progress workout to workout.


I appreciate the info, thanks again!


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PostPosted: Sun Jul 10, 2016 8:02 am 
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Front squats can be used as accessories or as main lifts. They are a good exercise. I think pistol squats are pretty gimmicky, but maybe that's just because I can't do them!

Don't fall into the trap of changing your routine too often.

Don't fall into the trap of not changing your routine often enough.

Be willing to change, but be sure you have a good reason for everything you do.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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