Hello. Has anyone tried this and how exactly did it work? Do you think it would work for a large muscle (I have strained my high hamstring where it attaches to the glute) I was thinking of doing heavy dead negatives? But it hurts when doing them - is that what is supposed to happen with this program - it hurts for a while and then gets better?
The last thing you want to do when trying to rehab an injury is to go heavy. Instead, reduce the load to around 50% of your concentric 1RM and to a few sets of 15-20 reps where you really slow down the eccentric (3-5 seconds per). If you can, get help when performing the concentric so as not to worsen the condition, but don’t sweat it if you workout alone, such light concentrics won’t do any real harm. Also, I would suggest getting rid of regular deadlifts and switching to something more like an isolation exercise, like back extensions.
Hope that helps.
I also have a problem with behind the knee tendonitis ( I think ). What exercise can I do at home to help this?! I’m actually slightly unsure what the eccentric part is in exercise terms for something behind the knee lol… I am thinking it may be because I’m too quad dominant, and was considering squatting down on the bad leg slowly, then using my other leg to help with the squattin “up” part. (akin to the article which says use a leg press machine and push the weight up, and then just lower it with the ‘bad’ leg.
Am I correct? Or am I totally wrong lol… Any advice welcome, Thanks
I had horrific tendonitis in my arm a while ago. Couldnt train biceps for almost a year. My back training consisted of straight arm pressdowns, cable scapular retractions, half chins (bottom half), and rows on a smith machine. Eventually, I added in lotsa fish oils (Flameout), kept some pre exhaust in my back work, and brought back isolation exercises for biceps.
I didn’t lose any back size (added some definition), lost 1/2 an inch on my former dominant arm, but it’s still pretty good considering no direct work. Now, Ive been back training normally for about 3-4 months, and everything working well. Be smart or you’ll stay injured, or worse.
S