You’re on the right track. Remember that this injury could be a function of weakness at another joint, most likely the external rotators of the humerus (shoulder) and scapular retractors/depressors (scapulothoracic joint). I’d be looking to do some straight-arm lat pulldowns, rear-delt flyes, scap pushups, and external rotations while you let the elbow recover. Some isolated work at the wrist is a good idea, too. Stretch whatever is pain-free at the shoulder, elbow, and wrist.
[quote]TroyMcClure wrote:
Thanks for the response Eric. It’s actually the distal (elbow) tendon. I started the glucosamine today. I decided against the glutamine but picked up some creatine because I planned to start using it anways. I was thinking that since it helps with recovery it might help with this but maybe not.
I’m have already been icing it a ton and doing 20 minutes of sauna followed by 20 minutes of ice after energy systems training right now. I think I’m going to try taking some high doses of ibuprofen for a few days as well.[/quote]
You can pull every week, but I wouldn’t recommend pulling for 1RMs only every week even if you are making okay progress. You’ll get stronger more quickly if you get plenty of reps in; if you’re progressing that well, it’s pretty clear that you’re a beginner. Use the volume to get your technique down; pull 12-15 singles at 60-80% of your 1RM a few weeks of the month and supplement this training with plenty of other exercises.
[quote]Gl;itch.e wrote:
hey eric… . is it bad that I only train deadlift for 1RM attempts? Im still gaining strength in it getting roughly 5kgs more each week (currently only training DL on monday’s) but I wonder if I could be selling myself short by attempting maxes each week instead of switching it up with higher rep work. …[/quote]
[quote]Eric Cressey wrote:
You can pull every week, but I wouldn’t recommend pulling for 1RMs only every week even if you are making okay progress. You’ll get stronger more quickly if you get plenty of reps in; if you’re progressing that well, it’s pretty clear that you’re a beginner. Use the volume to get your technique down; pull 12-15 singles at 60-80% of your 1RM a few weeks of the month and supplement this training with plenty of other exercises.[/quote]
cool… . yeah I guess Im getting a bit over eager to add more weight each workout… . its nice to finally get into a weight range where my grip is starting to get taxed… . plus its about the only lift Im really making any decent progress in… . maybe thats a whole other problem. …
[quote]Eric Cressey wrote:
You’re on the right track. Remember that this injury could be a function of weakness at another joint, most likely the external rotators of the humerus (shoulder) and scapular retractors/depressors (scapulothoracic joint). I’d be looking to do some straight-arm lat pulldowns, rear-delt flyes, scap pushups, and external rotations while you let the elbow recover. Some isolated work at the wrist is a good idea, too. Stretch whatever is pain-free at the shoulder, elbow, and wrist.
[/quote]
I don’t know how much this plays in but I have pretty weak forearms. I originally hurt my biceps tendon grabbing onto the gi in jiu jitsu. I feel like my biceps are making up for the lack of grip strength in the forearms. I’ve built up my shoulders over the last few months and haven’t noticed any weakness in them but I’m going to be sure and focus on them anyways to build up the areas around my elbow.Thanks for your help
What do you know about fiber type conversions? Check out my post earlier today for the questions. No one has answered me yet. It’s titled “Fiber Type Confusion” Thanks.
EC in Mcgill’s latest book “ultimate back fitness and performance” he seems to be highly agaist passive, static strecthing, says that there i s no evidence to even support what it supposably does. your thoughts?
Also Mcgill goes on to say that those with more flexable lower backs are actually more injuiry prone and basically anywhere else that a muscle is lengthen
hi there eric how are things going? i have a question about prioritizing horizontal pulling. Is is necessary to do so indefinitely? also should your pulling exercises be equal in volume to vertical pulling, vertical pushing, and horizontal pushing since all three movements cause some degree of internal rotation? i know you have mentioned in the past do just do 5 sets of 8 of rowing along with say 5 sets of 3 or 5 for bench. however wouldnt this work different muscle within the muscles. one exercise would be mostly stimulating the type IIb fibers while the other would use the IIa fibers?
in the post i sent yesterday you mentioned you like to train movements not muscle groups. besides the hip, quad, vertcial push pull, horizontal push pull and the others mentioned in your beginner article are there some you have not shared. also maybe forming my question different from last night might help. do you hold the idea of 24-30 reps within one session or the 48-50 rule for a week as high as some trainers. that really seems to be a magic number for some reason, i understand the number varies based on the intensity your using as well as the program you are using as a whole, however those numbers seem to be the ones most used.
There’s your culprit, most likely. If you search through the archives here, you’ll find some excellent forearm/grip builders. Give them a run for a bit and I’d be willing to bet that your problems resolve pretty quickly.
[quote]TroyMcClure wrote:
I don’t know how much this plays in but I have pretty weak forearms. I originally hurt my biceps tendon grabbing onto the gi in jiu jitsu. I feel like my biceps are making up for the lack of grip strength in the forearms. I’ve built up my shoulders over the last few months and haven’t noticed any weakness in them but I’m going to be sure and focus on them anyways to build up the areas around my elbow.Thanks for your help
[/quote]
[quote]IHateGymMorons wrote:
What do you know about fiber type conversions? Check out my post earlier today for the questions. No one has answered me yet. It’s titled “Fiber Type Confusion” Thanks.[/quote]
[quote]bigpump23 wrote:
EC in Mcgill’s latest book “ultimate back fitness and performance” he seems to be highly agaist passive, static strecthing, says that there i s no evidence to even support what it supposably does. your thoughts?[/quote]
You’re taking what he said out of context. I’ve got the book right here and just took a glance at page 38:
“Generally, FOR THE INJURED BACK, spine flexibility should not be emphasized until the spine has stabilized and has undergone strength and endurance conditioning - and some may never reach this stage!”
Don’t apply concepts from INJURED individuals to those who are HEALTHY. Also, it’s important to note the difference between spinal flexibility and flexibility at the hips, glenohumeral, and scapulothoracic joints. Static stretching may not carry over extensively to dynamic movement patterns, but they certainly have value in improving tissue qualities and, in turn, quality of life.
[quote]Also Mcgill goes on to say that those with more flexable lower backs are actually more injuiry prone and basically anywhere else that a muscle is lengthen
thoughts?[/quote]
Yes, hyperflexibility is a bad thing, as you sacrifice stability for mobility. Did you want to finish that sentence?
[quote]brotzfrog10 wrote:
hi there eric how are things going? i have a question about prioritizing horizontal pulling. Is is necessary to do so indefinitely?[/quote]
Depends on the person. In those with a history of shoulder problems and those who are hunched over a computer all day, I’d say yes. Otherwise, people can get back to 50/50 push/pull at some point. Is it really that tough to add in an extra set of rows, though?
In figuring out training “balance,” I relate everything to the movement of the scapula (horizontal pulling can involve internal rotation, too). Internal and external rotation work is balanced with supplemental external rotation work.
To simplify how I could respond, yes, but that was just one example. You could just as easily do 7 sets of 3-5 rows and 5 sets of 3-5 benches.
Broadly speaking, internal/external rotation of the humerus, elbow flexion/extension, and in most athletes, dorsiflexion/plantarflexion. FYI, vertical push/pull is a little tricky at times, as like I said, I relate things to the scapula. So, shrugs, for instance, would be classified as a vertical push.
Nope.
We discussed this in a past email, remember? It’s the reason that some people (you included ) were getting beaten down by generic programs published for the masses, but responded really well to something where volume and intensity were more individualized. It’s also one reason why I don’t write many articles with programs; you might help 90% of people and hopelessly overtrain/undertrain 10% of people.
) were getting beaten down by generic programs published for the masses, but responded really well to something where volume and intensity were more individualized. It’s also one reason why I don’t write many articles with programs; you might help 90% of people and hopelessly overtrain/undertrain 10% of people.