25 y/o M Married 4 years, 6’0”, 178, 14% BF

I found RP 2 months back and have really enjoyed reading some of the stuff here and in the associated areas.

Mission: Lead my patients, family and community to Christ through my actions, words, relationships, and eventually directly.

Reading: most of the sidebar done, currently reading a book on Bonhoeffer

Spiritual: actively involved with my church, small group, scripture memorization, and leading my wife in devotions for many years.

Financial/Professional: Will graduate from a top Medical school in a few months and start residency.

Physical: I have always been a soccer/running guy, never lifted at all. 5 months ago started really getting back into the gym after 4 years of on and off slacking during med school. Did 3 months of 5 days per week mostly HIIT/Cardio/light weights in prep for lifting. Then started 5*5 program and an ab program 2 months ago, which is also when I found RP stuff.

Question:

I have rapidly progressed on 5*5 which is awesome. I want to make sure I am not becoming injury prone now that some of my weights are getting (for me) up there. For instance, my deadlift 205>250, Squat 185-245, particularly. How do you all diversify your work out to make sure you are building all the other muscles ajacent to the main groups for these exercises?

For instance, a week back my squat form was poor; it seemed like my right leg was quivering despite not feeling difficult. I decided to work on pistol squats and other stabilization things, and also did not increase the weight for a day, instead going up to 8 reps, times 5, instead of 5*5. I now do sets of 8 times 5, which I understand is a better compromise number between strength and bulk for my goals. That all fixed my form and I'm back to adding 5 per workout, now at 5*8.

So, I am rapidly increasing in weight, but my professional background tells me that muscles can grow faster than ligaments/tendons can adapt, and I don’t want to get an injury and have to sit on a bum knee. I have gone to 8 reps, have thought of going to 6 sets (before going up in weight, rather than adding 5 every time), and I do the 3 exercises plus 2-3 other things (e.g. 5*8 of biceps/triceps), then do abs. Every other day that I’m not lifting, I do my HIIT workout class, which I have recently switched to just cardio and abs on my own.

Anyway, long term question is how have you all switched up your routine to safely and medium term build muscle? I have added 60 pounds to my squat for instance, and I want to consistently, if more slowly, continue to build in each area.

Thanks!