I had some strains doing flyes so I understand what that is about. I recommend you find someone who does Active Release Technique. Most people think it is just for muscles, but that is not the case.
After the second show I did, my biceps were so bad I could not hold my phone to my ear without horrible inflammation.
The other thing you can do in the time you have now, is to stretch the muscle while putting pressure on the areas that are inflamed and get tight. A lot like people do when they do foam rolling, except that when you use your biceps the best tool you can use is your hands. Try to separate the time you do this by 4 hours, and when you do it hold the pressure for at least 30 seconds for maximum benefit.
This may in fact be a muscle issue, but you are feeling it in the tendons, or it could be both.
Just recently building my legs have been a major focus. I have a pretty well developed vmo and my legs overall are quite strong and not really small but they really lack outer quad sweep. Viewed from the side view look big but viewed from the front they are just straight looking sticks!
from doing some research it seems taking a closer stance on squat and
Leg press and also turning legs in on leg extensions help
I’ve always took a wide stance with feet turned out which maybe explains why I lack sweep and width. Narrow with straight feet seems to annoy my knees.
they say elevating the heels on narrow stance squats help. i lack quad sweep too but nothing seems to be working so i train for overall development. they look like this.
Yeah, I’ve been doing that for around 5 months. It’s really helped me concentrate more on mmc and my legs have really benefited. My hamstrings have come on leaps and bounds and measurements are way up, but they are growing depth wise and not width.
I never feel sore in the upper outer thigh which makes me think I’m missing that area and maybe there are little tweaks I need to make or a money exercise I need to start attacking.
My quad sweep was always less than great. One thing that I noticed helped me a bit was a serious foam rolling regimen at least 3-4x/week. Yea yeah, I know some people love it and some people still cry bunk, but I was willing to try anything at that point before playing the “bad genetics” card.
It’s pretty frustrating, I will admit I have not really fully invested in my leg training in the first few years of training due to sporting commitments, it’s hard to play 90 minutes with dead legs. I then went through a stage of hitting them hard and then they responded really well and grew lots. But then I put them back of the pecking order and just went through the motions to maintain them
I’ve got the bug for big legs though so currently hitting twice a week. Maybe I will just never get a good sweep and have to make do!
I’m usually a fair bit wider then shoulder width and looking at the info on building sweep feet really close is what’s mentioned
when I close my stance my numbers fall dramatically and it’s painful on the knees. Gonna start working them in really light, maybe front squat with feet pretty much together.
not all that wide really. I don’t have a very wide hip structure and do have the general mobility of an old breadstick so it’s the only way I can do it
On Chest day, you work biceps (in the form of flies).
On Back day, you work biceps (in the form of most of the movements named).
On Shoulder day, you work biceps (in the form of face pulls, and possibly lateral raises depending upon your form).
The point is this. While you think you’ve been resting your biceps tendons, you’ve actually been working them 4-5 days a week. (And note that I haven’t even asked about your Leg workout, which may include biceps-dependent exercises such as DLs, RDLs, SLDLs, DB lunges, etc.) Given this, it’s hardly surprising you’re having a hard time making any headway vis a vis tendon healing. To quote the wise Jedi Master @Yogi1:
(Wait–was the little Jedi guy’s name Yogi, or Yoda? I get 'em confused.)
IMO, the answer to your unhealing biceps tendons is to create a ‘rehab split’ in which you go a full 6 weeks or so with absolutely no biceps stimulation at all. Before you object, rest assured that such a routine will still allow you to work every bodypart hard and effectively (except Biceps of course). I can help you formulate such a routine if you’d like.
Yogi was the bear, Yoda was the jedi, yolo is the term idiots use to justify idiot behaviour and yoghurt is the creamy snack you can freeze to make a type of ice cream fat girls like to eat washed down with a diet coke.
EDIT: and out of curiosity I’d be interested in seeing the biceps free workout, if you have the time.
