Biceps Training

Bigger Stronger Leaner
1

Hey Everyone. I was hoping to get some advice/thoughts from y’all about a problem I have been having.

A little background. I am 22 years old. I have been training off and on for the last 9 years of my life. The past 2 years I have not missed a non-rest day in the gym and I have finally stuck to a solid nutrition plan. I follow a single body part split.

Lately I have been noticing a lot of pressure in the lower portion of the biceps (closest to the distal biceps tendon). I feel my arms starting to give out on back days after a few sets. On my arms days I have to normally stop early because I can barely curl my arm up all the way.

It almost feels like the muscle is over pumped. It does not have anything to do with my form (at least I doubt it does) because it is a recent problem and have not changed anything in my routine.

I was hoping that everyone could give me some advice as to what I should do to avoid/solve/alleviate the problem. Thanks in advance!

2

Sounds like you have some form of biceps tendonitus, you are most likely overusing you bicep. I always follow RICE, rest,ice and compression. I am by no means a doctor but i had the same problem a few years back.

  1. Rest, take a few days off where you are using the biceps. Trust me i know it is hard. Focus on something else for four weeks like bringing up your squat.

  2. Start popping motrin, shoot for 800 mg this will help with the inflamtion.

  3. Get a foam roller, these things are like 20 bucks and are a godsend for tendon and deep tissue healing.

  4. After 4 weeks ease your way back into an arm routine. Dont try to be a hero.

  5. If after 4 weeks you are still having issues go get checked out.

Like i said this is what i do.

3

[quote]GrizzlyBerg wrote:
I follow a single body part split.[/quote]
What does your week look like?

What does your arm day look like - the exercises, sets, and reps?

It might be a good idea to slightly drop the weight/increase the reps on most sets, and maybe re-examine the exercises you’re doing. If you have a lot of stretch position exercises (preacher curls, incline curls, facing-away cable curls, etc.), it could be aggravating things.

Also make sure you’re giving the triceps and wrist extensors enough love. Everything works together to keep the elbow area healthy.

Check these to see if you can pluck out some tips:

[quote]MarneSoldier wrote:
2. Start popping motrin, shoot for 800 mg this will help with the inflamtion.[/quote]
I’d go with fish oil a few times a day instead of Motrin, but the rest was pretty spot-on.

4

A lot of us gym warriors like to think there’s aways a “work around” in terms of exercise selection, time off from training a certain area etc, but sometimes, we find that we’ve pushed ourselves to a breaking point, quite literally.

Definitely try the more conservative methods mentioned above in terms of training and nutrition etc (Fish oils have done wonders for me), but be smart enough to realize when you need to seriously find out if there’s any real structural issues to be concerned with.

S

5

[quote]Chris Colucci wrote:

[quote]GrizzlyBerg wrote:
I follow a single body part split.[/quote]
What does your week look like?

What does your arm day look like - the exercises, sets, and reps?

It might be a good idea to slightly drop the weight/increase the reps on most sets, and maybe re-examine the exercises you’re doing. If you have a lot of stretch position exercises (preacher curls, incline curls, facing-away cable curls, etc.), it could be aggravating things.

Also make sure you’re giving the triceps and wrist extensors enough love. Everything works together to keep the elbow area healthy.

Check these to see if you can pluck out some tips:

[quote]MarneSoldier wrote:
2. Start popping motrin, shoot for 800 mg this will help with the inflamtion.[/quote]
I’d go with fish oil a few times a day instead of Motrin, but the rest was pretty spot-on.[/quote]

Thanks for the response Chris. You always have helpful advice.
My week is Sun- Chest, Mon- Back, Tue- Legs, Wed- Rest, Thu- Arms, Fri- Shoulders, Sat- Rest. I am definitely getting enough rest between when I do back and when I do arms so I do not think that over working the muscle is an explanation.

As far as my arms day it tends to vary. I go pretty heavy on my triceps for 4 sets of 10 on about 4 or 5 exercises. Usually I do CGBP, Weighted Dips, Single Arm Pulldowns, and various Extensions. Believe me I give my triceps plenty of love. My triceps are probably the best muscle on my body. I was a pole vaulter so my triceps, shoulders, and back were super important. I am also part of the group of people who realize that big triceps means big arms (not the biceps like most think).

For Biceps I normally do lighter weight (relatively) for 4 sets of 12-15 reps. I normally do Seated (not incline) Curls, Standing Barbell Curls, Spider Curls, and Pinwheel Curls. Lately I have had to drop to only 3 sets.

I actually already take fish oil with my major 3 meals and take about 800-1000 mg of Ibuprofen and Glucosamine Chondroitin first thing in the morning.

Thanks for the articles I will definitely check them out.

6

One of the things i do as well os infrared massage. I dunno if you have ever tried this but it works great for me. Also…i know this is an elbow thing but chiropracters may be able to adjust you shoulders. I was having some pretty pain in my wrists a while back and i got an adjustment that took the pain away.

7

Try voodoo bands as well. There was an article last week I believe on here that explains more thoroughly. If you go to the rogue fitness website and look at the bands there are some videos. Worth a shot. Figure out the cause first, and listen to Chris! Haha his advice is usually sound

Link to article I mentioned http://www.T-Nation.com/free_online_article/most_recent/2_minute_injury_fix

8

what worked for me:
-massage the shit out of the area - dig into it with your fingers. It should hurt to do this. Do it often while at work/school/etc.
-don’t do “brachialis” work like hammer curls, pinwheel curls, reverse curls, etc for a couple weeks
-use straps on back movements

9

Marnesoldier is got great advice that worked for me as well ice and rest brother