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Chest and back injury from push-ups

I just discovered Scott and went a little crazy with pyramid push ups.

RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Hi, before I start some information that is not already on my profile page(make sue you check it out):

  • I have always done push-ups a few times per week but no regular training until now. Just discovered Scott and want to start training with full intention.
  • MY MACROS:
    PROTEIN = 215g 860 cal
    CARBS = 200g 800 cal
    FAT = 85g 765 cal
    2425cal
  • I calculated macros but Still figuring out how to follow them exactly. I know it has to be done to get a referenece, not for forever. But I'm eating extremely healthy already.

 

The main story

I have been loving push-ups most of my life. About one month ago I was searching on push-up routines on youtube and first time clicked on Scotts video of "6 dumbest mistakes while doing push-ups" and then on the "pyramid push-up chest routine" video. I was very amazed about this video and incorporated it into my daily lifestyle immediately. But I misheard him saying 3 times a week and I started doing them every single day for about 2-3 weeks. I was very happy. It was also a very good relief from studying for exams. Just after my last exam, the day when I drove on my 1 week "vacation", when I was doing the morning routine some sharp pain surged into my left chest. It did not feel horrible enough to stop the exercise but after that exercise I have been feeling a very sharp pain in my chest every single time I breathe. I did a 3-day break from push-ups, even got a massage from a pro friend. And the pain almost stopped. Then, 5th day after the incident, I decided to do half of the pyramid routine. This brought the pain up more powerfully than ever. My movement was very restricted. Then I went to a official physiotherapist who opened me up more and gave me home exercises. For now, I think 10 days have passed, and I still feel it very strongly in my chest and back. It feels like an invisible spear is through my body, because I feel it in my chest and in my back also. The exact point of pain is right below the collarbone , little closer to the symmetry axis of the body. And also on the back somewhere near the edge of soulderblade and on left upper back.

The question

I am in a very beginner state with my muscles, but I feel very confident, that I have a huge potential to achieve anything that I wish quite very fast(not that I'm in a hurry). Sadly this accident or injury now puts on restrictions. I was planning to start with the beginners guide on this website to get all my muscles some activity. But Now I realized that I have to approach very carefully to those sore areas, because they react in a very painful way and not while doing the exercise but afterwards. So I'd like to first ask, considering my condition, which home exercises could you guys recommend for me to start doing daily? First just to get my muscles warm and then I'd like to do some circuit exercises, anything that is possible to do home. I have also 2x10kg dumbbells with changeable weights and a resistance strap.

I watched all the videos in the beginners guide and also everything about muscle-mind connections and muscle imbalances as that might have been one of the causations and etc . My left chest muscle is actually moderately larger and my shoulders lean to front.

My plan is actually to start exercising at home, get all my muscles in a moderate state of readiness, smooth out that injury, achieve a state where my body is fully vitalized and to use all this to get my body ready to hit the gym. I estimate about 1-2 months for this prep period. In the gym of course I would start at first with the exercises in the beginners guide and then probably will take on a full program. I'm saving the platinum trial for the gym time.


I just love this community!

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Hi, before I start some information that is not already on my profile page(make sue you check it out):

  • I have always done push-ups a few times per week but no regular training until now. Just discovered Scott and want to start training with full intention.
  • MY MACROS:
    PROTEIN = 215g 860 cal
    CARBS = 200g 800 cal
    FAT = 85g 765 cal
    2425cal
  • I calculated macros but Still figuring out how to follow them exactly. I know it has to be done to get a referenece, not for forever. But I'm eating extremely healthy already.

 

The main story

I have been loving push-ups most of my life. About one month ago I was searching on push-up routines on youtube and first time clicked on Scotts video of "6 dumbest mistakes while doing push-ups" and then on the "pyramid push-up chest routine" video. I was very amazed about this video and incorporated it into my daily lifestyle immediately. But I misheard him saying 3 times a week and I started doing them every single day for about 2-3 weeks. I was very happy. It was also a very good relief from studying for exams. Just after my last exam, the day when I drove on my 1 week "vacation", when I was doing the morning routine some sharp pain surged into my left chest. It did not feel horrible enough to stop the exercise but after that exercise I have been feeling a very sharp pain in my chest every single time I breathe. I did a 3-day break from push-ups, even got a massage from a pro friend. And the pain almost stopped. Then, 5th day after the incident, I decided to do half of the pyramid routine. This brought the pain up more powerfully than ever. My movement was very restricted. Then I went to a official physiotherapist who opened me up more and gave me home exercises. For now, I think 10 days have passed, and I still feel it very strongly in my chest and back. It feels like an invisible spear is through my body, because I feel it in my chest and in my back also. The exact point of pain is right below the collarbone , little closer to the symmetry axis of the body. And also on the back somewhere near the edge of soulderblade and on left upper back.

The question

I am in a very beginner state with my muscles, but I feel very confident, that I have a huge potential to achieve anything that I wish quite very fast(not that I'm in a hurry). Sadly this accident or injury now puts on restrictions. I was planning to start with the beginners guide on this website to get all my muscles some activity. But Now I realized that I have to approach very carefully to those sore areas, because they react in a very painful way and not while doing the exercise but afterwards. So I'd like to first ask, considering my condition, which home exercises could you guys recommend for me to start doing daily? First just to get my muscles warm and then I'd like to do some circuit exercises, anything that is possible to do home. I have also 2x10kg dumbbells with changeable weights and a resistance strap.

I watched all the videos in the beginners guide and also everything about muscle-mind connections and muscle imbalances as that might have been one of the causations and etc . My left chest muscle is actually moderately larger and my shoulders lean to front.

My plan is actually to start exercising at home, get all my muscles in a moderate state of readiness, smooth out that injury, achieve a state where my body is fully vitalized and to use all this to get my body ready to hit the gym. I estimate about 1-2 months for this prep period. In the gym of course I would start at first with the exercises in the beginners guide and then probably will take on a full program. I'm saving the platinum trial for the gym time.


I just love this community!

Hey @RixRax.

 

Your macros look good, so that is a good start (as long as that has you in a calorie surplus so that you can build muscle).

 

For your main story.. sorry to hear about your chest injury. Injuries always suck when they set you back so much from making progress. It's tough to say where you can start for now.. obviously, from the sounds of it, you can't really do any chest movements at the moment if even push-ups cause you extreme pain? And you also say you have some pain around your left upper back.. so that would limit your back movements as well, I'm guessing?

 

Because of that, you might have to start working on things like abs, legs, and maybe some arm movements if you can. For your chest, it would be a matter of finding 'easier' exercises you can do without any pain. For example, can you do push-ups on your knees? Or push-ups with your hands on a bench? These are two variations with won't be as tough as regular push-ups, and if you can do them pain free, would be a way of still working around your injury as it heals.

 

Are you still seeing your physiotherapist regularly to keep getting work done on the painful areas? Sounds like some tightness that just needs to be worked out over time. You can also do soem self massage yourself around tight spots, and if you have a foam roller or lacrose ball or something similar, that will help you dig in there as well. Do some light resitance band work as well to stretch out the chest if you can without pain. The main thing is to play around with different exercises and find ones that don't cause pain.

 

I would suggest you start with the home program I have on the site which you can do with your dumbbells.. but because of the injury, you might not be able to do all of the movements there either just yet. It's probably going to be a case of working on what you can while rehabing your injury until it's 100%, at which point you can get back into full training with a solid program.

 

Hope that helps man!

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WhiteZulu007
WhiteZulu007 g Stephan Olivier
5 Post(s)
5 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Sorry to hear about your injury man, hope you recover quickly. Sounds like you'll be back on feet soon enough and you'll absolutely love these programs!

 

Cheers

Stephan

RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Its weird that back exercises don't affect it much. For example I did pull-ups some days ago and they felt great. I think I might want to even try exercises that focus on back. I need to do exercises that don't affect the chest. I can do push-ups, the pain is very mild while I'm doing them 😀 The effect comes afterwards. Tried to do very few 😀


Anyone can try to give an in depth scientific explanation what actually happened in my chest and back and why to they react very strongly now after that sudden moment?

Today I did all your warm up exercises and then did some biceps, triceps and shoulders with dumbells by following your videos. Sadly some shoulder exercises hit the painful spot a little. I got carried away 😜 Going to focus a little more on legs and abs tomorrow.

Thanks for the massage tips. I will do anything I can. Massage and strech as much a s possible.

Which home program did you mean? Maybe I cant find it because I'm not a platinum member yet. At the moment I'm surfing through your youtube channel and picking exercises that I like. All are awesome, I just need to put extra effort in choosing which to start doing regularly.

Can you say what's the main difference between syntha-6 isolate and edge? protein content seems quite similar. I see your site doesn't sell isolate any more.

Thanks for all the help. Feels very good to train, I'm very exited.

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Its weird that back exercises don't affect it much. For example I did pull-ups some days ago and they felt great. I think I might want to even try exercises that focus on back. I need to do exercises that don't affect the chest. I can do push-ups, the pain is very mild while I'm doing them 😀 The effect comes afterwards. Tried to do very few 😀


Anyone can try to give an in depth scientific explanation what actually happened in my chest and back and why to they react very strongly now after that sudden moment?

Today I did all your warm up exercises and then did some biceps, triceps and shoulders with dumbells by following your videos. Sadly some shoulder exercises hit the painful spot a little. I got carried away 😜 Going to focus a little more on legs and abs tomorrow.

Thanks for the massage tips. I will do anything I can. Massage and strech as much a s possible.

Which home program did you mean? Maybe I cant find it because I'm not a platinum member yet. At the moment I'm surfing through your youtube channel and picking exercises that I like. All are awesome, I just need to put extra effort in choosing which to start doing regularly.

Can you say what's the main difference between syntha-6 isolate and edge? protein content seems quite similar. I see your site doesn't sell isolate any more.

Thanks for all the help. Feels very good to train, I'm very exited.

Without seeing what you did, or seeing your injury in person, it's very hard to say what actually happened in your body to cause the injury. At the end of the day, what mattered doesn't matter, because it has happened now and you can't change that. But at least you can do other body movements and some chest movements 😊 

 

Here's a link to the home program if you want to take a look - some of these routines are on YouTube too - http://muscularstrength.com/12-Week-Home-Program

 

Syntha 6 EDGE has a mix of whey AND casein. Syntha 6 Isolate only uses a whey blend. They're both good options though!

Need 1 on 1 coaching? Send me a direct message to learn more!
RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Thanks for answering. I'm advancing quite fast. Funny, I have been doing just these exact routines from youtube two times already and some dumbbell exerices. Now I'm going on a one week Aikido camp where I will be doing no lifting. I think when I arrive back I'd actually like to start with push, pull, legs to get familiar with the gym. I think I have never done barebell exercises before 😁 But I need to be careful not to sprain any more muscles. It's quite easy to happen as a beginner. yesterday when I did biceps and focused on the negative extremely slowly I could see my biceps grow visually with my eye, that was a weird good experience 😀

But the supplement stack is still puzzling my mind. I know I need syntha-6. But there are so so many other supplements.... maybe aminox and somekind of a creatine for a addon? I dont want to go crazy with supplements, but I'd like to try out some products.


26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Thanks for answering. I'm advancing quite fast. Funny, I have been doing just these exact routines from youtube two times already and some dumbbell exerices. Now I'm going on a one week Aikido camp where I will be doing no lifting. I think when I arrive back I'd actually like to start with push, pull, legs to get familiar with the gym. I think I have never done barebell exercises before 😁 But I need to be careful not to sprain any more muscles. It's quite easy to happen as a beginner. yesterday when I did biceps and focused on the negative extremely slowly I could see my biceps grow visually with my eye, that was a weird good experience 😀

But the supplement stack is still puzzling my mind. I know I need syntha-6. But there are so so many other supplements.... maybe aminox and somekind of a creatine for a addon? I dont want to go crazy with supplements, but I'd like to try out some products.


Well hey, that week away from lifting will probably be good for your injury! Maybe when you come back it will be all but healed and ready to go straight into the PPL routine! Don't worry if you've never tried anything like it before, the first month will help you ease into it.

 

Don't worry too much about supplements either. Protein is always good if you're not getting enough from your overall diet, and if you can afford the others then BCAAs and Creatine are great options too, but the main thing is that you have your @mealplan in place first, then you use supplements to fill any gaps that need filling.

Need 1 on 1 coaching? Send me a direct message to learn more!
RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Hi again @Scott_Herman, I went platinum today and commited to push, pull, legs full 12 week program. I'll start with good news. Should I make pictures of my gains and post them somewhere? On my profile? I think I will start documenting muscle measurements once per week.

 

Before going into Push-A I did thorough warm up. I was really wanting to avoid any injuries.


I really liked barbell bench press, It was a proud moment to try it the first time in my life 😁. But I have a wrist injury that requires a shaman to heal completely. And sadly when I started adding weight the wrist pain kicked in before my muscles started fatigue.

So I swiched to dumbell bench press and I really really liked that exercise also. So I have watched A LOT of your videos and you emphasize again and again that you need to reach the limit where your muscles fail completely to start getting gains. And then after a short rest reach the same maximum muscle output. So as that echoed in my mind, my BB bench press form was correct I think, I followed your detailed instructions, but I managed to sprain my left tricep this time. It was quite sudden and my entire workout was messed up. I had to use very light weights on the following tricep exercises but I did all the sets to the end.

I learned, that when a beginner visits the gym the first time, one has to start with more volume, lighter weights and focusing on mind-muscle connection. Atleast the first week, or first 5 hardgainer gym sessions. I want others like me to learn from my lessons, so that the small injuries I had to pay for this knowledge whould be for greater good. I hope you will spread the word, for anyone who plans to visit the gym for the first time with huge plans.

I noticed how push-A did eased into it, different muscles and not too much build up. Muscles are warm but not shredded, could I swich to month two prematurely if im ready after second week maybe? I also really liked the low-to-high cable fly. Had been waiting for this. I did it with moderate, lighter weight and fully enjoyed the beauty of correct form, muscle activation and slow negative, also the contraction of chest muscles. A thing that little bothers me with this workout is that it took quite a long time. I have heard you say that it is important to get in and out of the gym as fast as possible. And actually regarding my lifestyle I need this kind of workout. I have a gym just next to my work and I planned to start going to the gym 3-5 times inside the week, but only if I could do it quick so my work wouldn't suffer. Today it took me 2,5 hours to resume my work and that's too long. Do you have suggestions how to shorten and maximize efficiency of the workouts in this program? Or is it just taht "If I want to see gains I have to spend more time in the gym"?

So now I guess you understand why I want to train my body in the first place 😀 to be more solid, confident and flexible with my body and muscles without having the fear to harm myself or lack in ability to consentrate all my power when needed.

Thanks for everything Scott, I cant express enough how much I like your positive and yet very professional character. Keep up the good work. Can't wait for your app, to start using it in the gym!!

Also: About nutrients - I ate at 12am, drank half a dosage of aminox (other half after breakfast), arrived in the gym 2pm, drank one scoop of n.o. xplode at the beginning of the training and one scoop of syntha-6 edge after training.

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Hi again @Scott_Herman, I went platinum today and commited to push, pull, legs full 12 week program. I'll start with good news. Should I make pictures of my gains and post them somewhere? On my profile? I think I will start documenting muscle measurements once per week.

 

Before going into Push-A I did thorough warm up. I was really wanting to avoid any injuries.


I really liked barbell bench press, It was a proud moment to try it the first time in my life 😁. But I have a wrist injury that requires a shaman to heal completely. And sadly when I started adding weight the wrist pain kicked in before my muscles started fatigue.

So I swiched to dumbell bench press and I really really liked that exercise also. So I have watched A LOT of your videos and you emphasize again and again that you need to reach the limit where your muscles fail completely to start getting gains. And then after a short rest reach the same maximum muscle output. So as that echoed in my mind, my BB bench press form was correct I think, I followed your detailed instructions, but I managed to sprain my left tricep this time. It was quite sudden and my entire workout was messed up. I had to use very light weights on the following tricep exercises but I did all the sets to the end.

I learned, that when a beginner visits the gym the first time, one has to start with more volume, lighter weights and focusing on mind-muscle connection. Atleast the first week, or first 5 hardgainer gym sessions. I want others like me to learn from my lessons, so that the small injuries I had to pay for this knowledge whould be for greater good. I hope you will spread the word, for anyone who plans to visit the gym for the first time with huge plans.

I noticed how push-A did eased into it, different muscles and not too much build up. Muscles are warm but not shredded, could I swich to month two prematurely if im ready after second week maybe? I also really liked the low-to-high cable fly. Had been waiting for this. I did it with moderate, lighter weight and fully enjoyed the beauty of correct form, muscle activation and slow negative, also the contraction of chest muscles. A thing that little bothers me with this workout is that it took quite a long time. I have heard you say that it is important to get in and out of the gym as fast as possible. And actually regarding my lifestyle I need this kind of workout. I have a gym just next to my work and I planned to start going to the gym 3-5 times inside the week, but only if I could do it quick so my work wouldn't suffer. Today it took me 2,5 hours to resume my work and that's too long. Do you have suggestions how to shorten and maximize efficiency of the workouts in this program? Or is it just taht "If I want to see gains I have to spend more time in the gym"?

So now I guess you understand why I want to train my body in the first place 😀 to be more solid, confident and flexible with my body and muscles without having the fear to harm myself or lack in ability to consentrate all my power when needed.

Thanks for everything Scott, I cant express enough how much I like your positive and yet very professional character. Keep up the good work. Can't wait for your app, to start using it in the gym!!

Also: About nutrients - I ate at 12am, drank half a dosage of aminox (other half after breakfast), arrived in the gym 2pm, drank one scoop of n.o. xplode at the beginning of the training and one scoop of syntha-6 edge after training.

@RixRax you can post your photos on your profile for sure! Excited to watch the progress you make with the PPL program!

 

That's great you warmed up.. always warm-up! For your wrists, make sure you are always keeping them straight - when you start to have bent wrists on exercises is when you start to get wrist pain.

 

That sucks about your tricep injury - you do have to work your way into these kinds of things if it's your first time doing them. It's good that you pushed yourself though!

 

I think if this is your first time trying a PPL program, and you're already getting injuries, then you should stick with MONTH 1 for now. Just run through the program as it is laid out in the calendar, because MONTH 2 also has a lot more volume, so you will probably need to work into that.

 

The PPL workouts should only take 75-90 minutes MAX if you stick to the rest periods. If you need to shorten them, you can superset some of the exercises so that you don't have as many rest periods.

 

Thanks for the kind words man, that really means a lot! I can't wait for the app either! Sounds like a solid supplement stack you have there too, nice! 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Finishing my 1. month tomorrow. Should continue with month 2 or should I try cheat and recover? :D I'm also incorporating your "non-responders" and some hardgainer series tri-sets for finishers or when I'm on a tight schedule.

That tricep injury is still haunting me. Especially in Push-A. Because I have a wrist injury and cant push with my wrist I swiched BB becnh to DB bench and the tricep injury starts slowly from that and follows in the tricep exercises. I have skipped the tricep exercises because of this for the last few Push-A trainings. In Pull-A I don't feel this tricep pain so much. Any suggestions how to fasten the recovery for this? Should I avoid training it at all or isi it okay to do it till the pain kicks?

Another two sources of possible injuries appeared. When doing bicep curls I have notices a weak but very sharp peain inside my the innerside on the elbow. If I extend the hand too much there might be an injury coming. Second slight injury I almost had was from the barbell squat. I now watched your video on how to perform that exercise. But I already managed to get a slight shoulder injury. The muscle that activates when you put your palm behind your back and rotate elbow forward. Shoulder rotations are crucial for me and also started squats with a pole before this. So I'm hitting Legs-A tomorrow as a last training for month-1.

I'ts so crazy how many injuries are easy to come. But I'm getting stronger and stronger.

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Finishing my 1. month tomorrow. Should continue with month 2 or should I try cheat and recover? :D I'm also incorporating your "non-responders" and some hardgainer series tri-sets for finishers or when I'm on a tight schedule.

That tricep injury is still haunting me. Especially in Push-A. Because I have a wrist injury and cant push with my wrist I swiched BB becnh to DB bench and the tricep injury starts slowly from that and follows in the tricep exercises. I have skipped the tricep exercises because of this for the last few Push-A trainings. In Pull-A I don't feel this tricep pain so much. Any suggestions how to fasten the recovery for this? Should I avoid training it at all or isi it okay to do it till the pain kicks?

Another two sources of possible injuries appeared. When doing bicep curls I have notices a weak but very sharp peain inside my the innerside on the elbow. If I extend the hand too much there might be an injury coming. Second slight injury I almost had was from the barbell squat. I now watched your video on how to perform that exercise. But I already managed to get a slight shoulder injury. The muscle that activates when you put your palm behind your back and rotate elbow forward. Shoulder rotations are crucial for me and also started squats with a pole before this. So I'm hitting Legs-A tomorrow as a last training for month-1.

I'ts so crazy how many injuries are easy to come. But I'm getting stronger and stronger.

If you've started this, it might be worth completing the program before you move onto Cheat & Recover. If you are finding the PPL isn't really doing it for you though, you can move straight to C&R.

 

Do you do any warm-up for your triceps? Like a few light sets of pushdowns or overhead extensions or anything? Normally your pushing movements are enough of a warm-up, but if you have an injury there you might need a little extra. Is the pain in the tricep muscle? Or the elbow?

 

The pain your feeling with the bicep curls is kind of common. You might just need to do a bit more work to loosen up your entire arm (forearm, biceps, triceps) before you lift. Does the pain change if you use a barbell or dumbbells? And with the squat injury, you do need to make sure you're still doing those shoulder warm-ups before you squat, because you are putting your elbow in a bit of a compromised position to hold the bar.

Need 1 on 1 coaching? Send me a direct message to learn more!
RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

I also think PPL would be better for me. C&R feels a little hardcore for me yet :D although I have experienced the power of slow negative when I did dumbbell bicep curls at home with a super slow negative. My biceps were growing before my eyes.

Okay, thanks, I'll start including pushdowns and overhead extensions with very light weight and higher number of reps to my warm up routines. I'm doing all sorts of arm rotations and streches but not sure how ricep oriented they are. I have been thinking about this yeah! At the moment I'm doing those push-up warm-ups that are in your beginners guide. These seem to be warm triceps. Ah, thats a good question, It might be connected to the elbow! It is the beginning part of the tricep muscle just near the elbow! But stricktly speaking it is the tricep muscle I think.

Yes, loosening the entire arm might be one thing I shlould do. The pain comes only when I extent my curl so straight that the hand doen't even go further and the weight is resting or hanging on a straight hand. It feels like it is extending the bicep too much. So I have a little fear there going fully to the end. In my warm ups I'm doing all kinds of rotations and stretchings that I can think of with my hands. Any exercises specific that could assist this thing? I think it's less with a barbell but atm I'm doing curls with the cable and I really like these.

 

I'm going go buy wrist straps today for some lifting exercises (stiff leg deadlift) and I'm considering buying a belt also. Not sure if a belt if necessary for a nooby lifter. Also I need to get used to in the quats with the very heavy hard metal bar on my shoulders :P I need to find a position where the bar is supported by muscles not joints.

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

I also think PPL would be better for me. C&R feels a little hardcore for me yet :D although I have experienced the power of slow negative when I did dumbbell bicep curls at home with a super slow negative. My biceps were growing before my eyes.

Okay, thanks, I'll start including pushdowns and overhead extensions with very light weight and higher number of reps to my warm up routines. I'm doing all sorts of arm rotations and streches but not sure how ricep oriented they are. I have been thinking about this yeah! At the moment I'm doing those push-up warm-ups that are in your beginners guide. These seem to be warm triceps. Ah, thats a good question, It might be connected to the elbow! It is the beginning part of the tricep muscle just near the elbow! But stricktly speaking it is the tricep muscle I think.

Yes, loosening the entire arm might be one thing I shlould do. The pain comes only when I extent my curl so straight that the hand doen't even go further and the weight is resting or hanging on a straight hand. It feels like it is extending the bicep too much. So I have a little fear there going fully to the end. In my warm ups I'm doing all kinds of rotations and stretchings that I can think of with my hands. Any exercises specific that could assist this thing? I think it's less with a barbell but atm I'm doing curls with the cable and I really like these.

 

I'm going go buy wrist straps today for some lifting exercises (stiff leg deadlift) and I'm considering buying a belt also. Not sure if a belt if necessary for a nooby lifter. Also I need to get used to in the quats with the very heavy hard metal bar on my shoulders :P I need to find a position where the bar is supported by muscles not joints.

OK no problem, you can go ahead and continue with the PPL then!

 

I'll link you to a video below about tricep warm-ups which will hopefully help you. If it's the muscle, that's probably a better thing than if it were the elbow joint. It probably just means there is some tightness there which is pulling in the tricep. It could even be tightness in your shoulder. So make sure you check for any tight spots and do what you can to work through them.

 

You should be going all the way down with your bicep curls, so what you're doing is right.. I think it might just be something you will get accustomed to. Again, warming up before you do your working sets might help, because it might be that things are extra tight in there. Warm up the biceps with eblow flexion.. unless that is what you meant when you said you warm-up your hands.

 

Try to avoid using a belt until you really need it when you're lifting heavy. And yes, you should be able to get used to having the bar on your back eventually when you find the right position 😊 

 

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RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Thanks, my tricep pain is almost gone. Now... I'm at the 3rd week of month 2 in PPL and I'm 100% on track with the calendar. Haven't missed a day. some rest and gym days mixed only maybe and haven't had done the circuits. I realize one by one the benefits of different exercises as I develop the correct mind-muscle connections.

It's crazy how many injuries I have had during this program. Starting from the beginning: chest(pyramid push-ups), tricep, bicep(very subtle), shoulder and latest injuries are upper back and now I mnaged to snap my lower back.

Tricep injury was on day1 month1, when did dumbell bench press. Subtle shoulder injuries begun when I started barbell squatting. Next injury was few weeks back and that was an upper back shredding. This wasnt a sharp pain but a large area hurting when performing lifts. And latest... two days ago I got a lower back SNAP while doing Romanian deadlift. I was in the process of lowering 50kg. And yes I did all the three most important lower back streches that you recommended, especially concentrating and feeling the streching on that day and also did 2-4 extra strechings that targets lower back. I was extra extra careful as much as possible. I think I do warm ups overall about 30min.

After that training, as planned and also a little bit forced, today I took my first intentional rest day. I could have gone to the gym but I decided I need it. Do you have a tutorial or can you give me basics on what you do on a rest day between very intense workout periods? I have heard that you shrug Aminox(how much?), so that is what I am doing and also eating sufficiently and streching my lower back... (not as worse as when I slept on that bad bed once, it will pass soon 😜 ). I'm amazed how I did not poop after almost at all after just eating a massive meal. I think my body is using the energy it gets.

should I ask a lower back "non responder" for heavy liftings? I think I'm concentrating on legs and I am not sure how to recognize when lower back starts doing too much work.

Just bought R3BUILD yesterday. Is it okay if I drink R3BUILD straight after last lifting, then protein 30min later and proper mear 30min after that? I think this might form into a routine for me. I know it would be better if proper meal would be 1h later but circumstantses are like this 😊

Oh also, I cant do front squat because my right wrist has an undiferentiated arthritis and can't bend like that. Do yoy think I should a) start trying to do it with bar only b) do regular squats (as I have done so far on month 2) or c) you recommend another variation?

About gains, I have gained 4kg since I started the program. I was 67kg in the beginning and am 71kg at the moment. Will measure muscles soon. How do you measure your body fat %? Do I need to buy some expensive equipment for that or is there an easy/cheap way?

 

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Thanks, my tricep pain is almost gone. Now... I'm at the 3rd week of month 2 in PPL and I'm 100% on track with the calendar. Haven't missed a day. some rest and gym days mixed only maybe and haven't had done the circuits. I realize one by one the benefits of different exercises as I develop the correct mind-muscle connections.

It's crazy how many injuries I have had during this program. Starting from the beginning: chest(pyramid push-ups), tricep, bicep(very subtle), shoulder and latest injuries are upper back and now I mnaged to snap my lower back.

Tricep injury was on day1 month1, when did dumbell bench press. Subtle shoulder injuries begun when I started barbell squatting. Next injury was few weeks back and that was an upper back shredding. This wasnt a sharp pain but a large area hurting when performing lifts. And latest... two days ago I got a lower back SNAP while doing Romanian deadlift. I was in the process of lowering 50kg. And yes I did all the three most important lower back streches that you recommended, especially concentrating and feeling the streching on that day and also did 2-4 extra strechings that targets lower back. I was extra extra careful as much as possible. I think I do warm ups overall about 30min.

After that training, as planned and also a little bit forced, today I took my first intentional rest day. I could have gone to the gym but I decided I need it. Do you have a tutorial or can you give me basics on what you do on a rest day between very intense workout periods? I have heard that you shrug Aminox(how much?), so that is what I am doing and also eating sufficiently and streching my lower back... (not as worse as when I slept on that bad bed once, it will pass soon 😜 ). I'm amazed how I did not poop after almost at all after just eating a massive meal. I think my body is using the energy it gets.

should I ask a lower back "non responder" for heavy liftings? I think I'm concentrating on legs and I am not sure how to recognize when lower back starts doing too much work.

Just bought R3BUILD yesterday. Is it okay if I drink R3BUILD straight after last lifting, then protein 30min later and proper mear 30min after that? I think this might form into a routine for me. I know it would be better if proper meal would be 1h later but circumstantses are like this 😊

Oh also, I cant do front squat because my right wrist has an undiferentiated arthritis and can't bend like that. Do yoy think I should a) start trying to do it with bar only b) do regular squats (as I have done so far on month 2) or c) you recommend another variation?

About gains, I have gained 4kg since I started the program. I was 67kg in the beginning and am 71kg at the moment. Will measure muscles soon. How do you measure your body fat %? Do I need to buy some expensive equipment for that or is there an easy/cheap way?

 

Oh man that is not good about your lower back! Honestly if you got some pain there, it might not be that you didn't warm-up sufficiently, it might just be that you weren't quite doing the Romanian deadlift properly, because that's not a lower back exercise. So you might have had an arch in your back, for example, which caused the pain. You can always post a video in the @forums if you want us to take a look at it for you.

 

On rest days I just make sure I eat lots of food to stay in a surplus while bulking, but keep my carbs pretty low.. like 150g-200g max. I like to sip on Amino X during the day too!

 

You don't have to wait 30 minutes between having the R3BUILD and your protein. Just have them one after another, that's fine 😊 

 

With front squats, you can actually do a variation where you cross your arms across your shoulders/chest which won't cause any wrist pain. Or you can actually wrap a wrist strap around the bar and use that as your grip instead, which again won't cause wrist pain.

 

Gaining 4kgs is awesome man! That's 8lbs in 2 months.. about 1lb per week.. solid gains! I use the Skulpt Aim or my scale that measure body fat as well.. but if you want you can post a photo and we'll guesstimate your bf% for you!

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