Gym and fitness (28 Viewers)

[Gerd]

Post ironic posted so forearm videos a few pages back.

I've had issues with my forearms and curls, I found that moving curls to the end of my session and dropping the weight down helped a lot. I tried this two weeks ago and all the pain has gone. It's also helped improve my form.

You could also try hammer curls, they focus more on the width of the bicep so there is less stress on the forearm.

I can't drop the weights , my gym has a parket and if i drop anything I will make a giant hole . Hammer curls have been pretty much my solution . I'll check the videos thanks .

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Your bicep tendons are inflammated. Use anti inflammatory agent and put an icepack on it after training.

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Oh and lower the weight by 25% and add more ligher sets

I was hoping on not lowering the weight , but it seems it is the most viable solution . Thanks

 

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[Zacheryah]

Gerd, listen to me, you have to.


Whilst my thyroid gland has been a plague for most of my lift (its rather slow), i have an incredibly strong muscular core and skelettal resistance. I'd put my hand in fire if anyone here can train for a year like me with the brutal grinding my back takes often , without developping a heria, slipped disk or serious Erector Spinae ilocostalis/longissimus/spinalis injury.


However, my tendons are my weak point. But for the longest time i simply didnt give a fuck. Wich allways leads to intolerable pain when even attempting to grab firmly for a low bar squat. So badly that on my previous smolov cycle, during the base mesocycle i had to wait 4 minutes between sets and poor cold water over the ellbow to get rid of the excruciating pain from the tormented tendons in the ellbow.


Whilst i will give no quarters when it comes to squatting, i'd rather break and die, when the tendons in the arms inflammate again, i'll lower the weight for isolation (if i do it, fuck isolation), and benchpress but add more sets.

Its a battle you cannot win. You need to keep strengthening the tendon, but at the same time, you need to keep the weight low enough for it to outheal the hammering you give it.µ


I was attempting a smolov intense mesocycle for my bench. Inflammated tendons again, as i'm also running the same for squat and a very hard deadlift routine. Solution ? Bench only twice this week, and lower the intensity of the next week.

 

[Gerd]

Gerd, listen to me, you have to.


Whilst my thyroid gland has been a plague for most of my lift (its rather slow), i have an incredibly strong muscular core and skelettal resistance. I'd put my hand in fire if anyone here can train for a year like me with the brutal grinding my back takes often , without developping a heria, slipped disk or serious Erector Spinae ilocostalis/longissimus/spinalis injury.


However, my tendons are my weak point. But for the longest time i simply didnt give a fuck. Wich allways leads to intolerable pain when even attempting to grab firmly for a low bar squat. So badly that on my previous smolov cycle, during the base mesocycle i had to wait 4 minutes between sets and poor cold water over the ellbow to get rid of the excruciating pain from the tormented tendons in the ellbow.


Whilst i will give no quarters when it comes to squatting, i'd rather break and die, when the tendons in the arms inflammate again, i'll lower the weight for isolation (if i do it, fuck isolation), and benchpress but add more sets.

Its a battle you cannot win. You need to keep strengthening the tendon, but at the same time, you need to keep the weight low enough for it to outheal the hammering you give it.µ


I was attempting a smolov intense mesocycle for my bench. Inflammated tendons again, as i'm also running the same for squat and a very hard deadlift routine. Solution ? Bench only twice this week, and lower the intensity of the next week.

Thanks for the tips . It just that it sucks knowing that you can do more and not do it , but lowering weights is probably the way to go .

 

[Zacheryah]

"doing more" is a very relative thing, when it comes to muscle recovery.

I can squat 4 sets of 5 reps at 10rpe (cant do a 6th) rep with 5 minutes pauze. But apart from damaging my neural core, i'd gain very little. (wel, without steroids that is).
But thats not what makes you grow more muscle. Doing more sets at lower weight, is more beneficial in the long term.


lower the weight by 25%, add 1/3 more sets, lower the time between sets with 30%. Tendons heal, and your muscles grow at least as good.




A common mistake is to take to big weights. Wich leads to to much pauze. However, unless its a contest prep, even powerlifters wont do this. You need to keep that maximum of 2 minutes pauze going, and lower on the inferior other type of excercise (squat/deadlift masterrace representing).

Why you ask ? Because if you do a set, you'll use about 60% of the muscle fibers. If you go -2minutes (and lower for the rest), your used musclefibers will not have recovered their muscleglycogene yet, they wont have replenished the creatine deposits and fully removed the waste and acidity. If you will now do another set, you'll use a much higher percentage of muscles because they compensate for the initial 60% not beeing recovered yet. You keep doing this untill you'll feel sets becomming to heavy that you cannot do another rep. At this point ~98% of muscle cells are used and struggeling to recover their glycogene".


Reactive Training schedule, every Boris Sheiko schedule, and Smolov schedule are based on this in different ways.

 

[Gerd]

"doing more" is a very relative thing, when it comes to muscle recovery.

I can squat 4 sets of 5 reps at 10rpe (cant do a 6th) rep with 5 minutes pauze. But apart from damaging my neural core, i'd gain very little. (wel, without steroids that is).
But thats not what makes you grow more muscle. Doing more sets at lower weight, is more beneficial in the long term.


lower the weight by 25%, add 1/3 more sets, lower the time between sets with 30%. Tendons heal, and your muscles grow at least as good.




A common mistake is to take to big weights. Wich leads to to much pauze. However, unless its a contest prep, even powerlifters wont do this. You need to keep that maximum of 2 minutes pauze going, and lower on the inferior other type of excercise (squat/deadlift masterrace representing).

Why you ask ? Because if you do a set, you'll use about 60% of the muscle fibers. If you go -2minutes (and lower for the rest), your used musclefibers will not have recovered their muscleglycogene yet, they wont have replenished the creatine deposits and fully removed the waste and acidity. If you will now do another set, you'll use a much higher percentage of muscles because they compensate for the initial 60% not beeing recovered yet. You keep doing this untill you'll feel sets becomming to heavy that you cannot do another rep. At this point ~98% of muscle cells are used and struggeling to recover their glycogene".


Reactive Training schedule, every Boris Sheiko schedule, and Smolov schedule are based on this in different ways.

I'll try with the 2 min pause . I myself do 5 sets 5 reps with 4-5 minutes of pause and usually can't do the last rep of the fourth and fifth set without the spotters help .

 

[Zacheryah]

Far, far to much weight

 

[DelpieroForLife]

I am currently on my 2nd month of 5x5, my weight is 77kg and I am 172cm.

Currently I am at 95kg squat, 95kg bench press, 60kg overhead press, 80kg deadlift and 70kg barbell raw.

I do abs between reps with minimum rest, on the odd days I play squash, boxing or football and rest once a week.

I am not using any supplements at all, not even whey protein.

So this directed toward the experts around here, @Zacheryah in particular. What would you recommend to improve my routine?

 

[Azzurri7]

I am currently on my 2nd month of 5x5, my weight is 77kg and I am 172cm.

Currently I am at 95kg squat, 95kg bench press, 60kg overhead press, 80kg deadlift and 70kg barbell raw.

I do abs between reps with minimum rest, on the odd days I play squash, boxing or football and rest once a week.

I am not using any supplements at all, not even whey protein.

So this directed toward the experts around here, Zach in particular. What would you recommend to improve my routine?

Ghaioooth, looking fit bro.

 

[Gerd]

I am currently on my 2nd month of 5x5, my weight is 77kg and I am 172cm.

Currently I am at 95kg squat, 95kg bench press, 60kg overhead press, 80kg deadlift and 70kg barbell raw.

I do abs between reps with minimum rest, on the odd days I play squash, boxing or football and rest once a week.

I am not using any supplements at all, not even whey protein.

So this directed toward the experts around here, Zach in particular. What would you recommend to improve my routine?

You are looking good man . I ain't an expert , but i think your deadlift is pretty low considering how much you squat .

 

[ALC]

Yeah focus on lower body. Squat and deadlifts should be much higher than bench. Also, idk about abs during sets. It's cool if it works for you but usually you need the rest in between if you're trying to lift heavier.

Other than that, looking good.

 

[Quetzalcoatl]

Think I wrecked my knee in football. Went for a x-ray. Not looking good...

 

[Maddy]

Good thing you remembered your mom's dildo.

 

[ALC]

 

[Quetzalcoatl]

Good think you remembered your mom's dildo.

You can borrow. We know how cold it gets in Denmark

 

[GordoDeCentral]

seriously though, playing futbol past a certain age is just a bad idea

 

[Fint]

Warm up your rotator cuff before doing excercises that work the chest and shoulder.
Tuck your ellbows in more.

Dont take a break, lower the weight and extend to warmup.

Thanks Zach I always thought I spent enough time warming up that area but clearly not.

Coincidentally, I had planned on taking a weeks break from the gym as I've been going 4 sometimes 5 times a week non-stop since the start of August.

So this strain (or whatever it is), plus the man-flu I've picked up, couldn't have come at a better time really.

That said, I don't enjoy not working out, eager to get back into it next week

 

[Zacheryah]

I know that feel. I have to cut back on benchpressing this week and i dont like it one bit. But going from 4/week to 2/week is still decent, considering i'm training 5 days.

 

[Quetzalcoatl]

seriously though, playing futbol past a certain age is just a bad idea

What age is that? Some of the guys i play with are in their forties and fifties and appear to be doing fine

 

[ALC]

What age is that? Some of the guys i play with are in their forties and fifties and appear to be doing fine

It's those island genes.

 

[Zacheryah]

What age is that? Some of the guys i play with are in their forties and fifties and appear to be doing fine

Footballers in their prime have very low amounts of fat on the muscle, and only the bare minimum of muscle, to be as explosive and agile as possible

Vetarans usually put more muscle and fat on the legs, wich retains more fluids, protecting tendons and muscle. If they burn down to get simular agility relevant to age , they would be far, far more prone to injuries like X says