Posted: 8/24/2025 8:23:52 PM EDT
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I've used the same base program for over a decade. If I'm strict and use it as a training protocol, I get results. If I'm more casual and use it as an exercise template, it keeps me feeling good. Every so often, I get uppity and give a different program a try. About 5 weeks in, my left shoulder started hurting with overhead work. 7 weeks in, horizontal work and now both shoulders started hurting too. "Never had left shoulder problems and now I'm falling apart, WTF is happening?" Looking over my logs, I've got 2 horizontal pull exercises per week (rows/pull ups). And because it comes mid week when I'm fatigued after max front squats and deadlifting, I got lazy and skipped'em multiple times. If you hurt (not injured), take a good look at your programs balance and where your weaknesses are. Got patellar tendonitis? Sure, could be overuse or maybe technique. But, what have you been doing for posterior work? Mine went away with some RDL's. How's that lower back? Yeah, it's probably degenerated disks or some other permanent damage, or maybe you could do a fucking sit up every now and then (or whatevers popular for "abs" on youtube nowdays). Me? Took a few days off, went back to the old tried and true. Did some rows and even a few pull ups. And now I won't be able to use the "yeah, got a bad rotator cuff" story. Hopefully.  |
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I do the same. I'll try to specialize, and something bad will happen and I go back to what keeps me feeling good. I do an antagonist bodyweight movement every workout. So opposite of rows will be pushups, opposite of deadlifts will be bodyweight squats...etc. It's a good way to sneak in more volume too. |
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