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Variety is good too. I do 8-10 weeks of heavy weights then I cycle into 8 weeks of hi rep workouts. I do 6-8 exercise with 100 rep sets and light weight. I call them one set but generally I have to pause at about 35 reps but I do not stop to completely rest.
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It sounds like your form could be the issue. I would recommend watching videos on form. The smith machine does take away from the use of other muscles I would not take it out of your routine. I had a back injury this year. I saw a chiropractor and massage therapist and that helped. Also work on your posture all the time.…
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I have a lt of experience lifting heavy weights and powerlifting. 560 1rep max , 225 43 reps. I'm blessed with great genetics and 30 inch arms so I naturally excel t bench. In all my experience the biggest mistake I see is not pushing the limit. There is no magical cure (although if you can find a copy of bill Phillips…
