Hey guys I’m an intermediate lifter, and i want to start TBT after doing a push pull legs split for about a year, because iv heard that TBT is better for natural guys, and especially being a foot ball player. I just have one concern about tendonitis in my left elbow. which i have recovered from (over training) and i am worried that pressing will bother it… Also I’ve had a bit of Tendonitis in both knees, also due to OTing. So would a 3 day a week Total body training split be detrimental, it would be a 5x5 type split too.
Stick to push/pull legs. It’s a good split for trainers who have joint issues.
Change the exercises around a bit and avoid the ones that aggravate injuries. For example skull crushers are hell on elbows whilst parallel bar dips are fine. If squats cause knee pain switch to Trap bar deadlifts and leg press.
The possibilities are endless with this split and because you are using the same movements such as pushing exercises one day then pulling the next your joints get a rest.
Also to say total body training is better then a split for natural trainers is really just someones opinion. Most people would disagree. Not saying TBT can’t be useful but for lifters with a few years experience it can be pretty tough trying to get enough volume in. It can also create imbalances which can lead to injury down the line.
[quote]Angus1 wrote:
Stick to push/pull legs. It’s a good split for trainers who have joint issues.
Change the exercises around a bit and avoid the ones that aggravate injuries. For example skull crushers are hell on elbows whilst parallel bar dips are fine. If squats cause knee pain switch to Trap bar deadlifts and leg press.
The possibilities are endless with this split and because you are using the same movements such as pushing exercises one day then pulling the next your joints get a rest.
Also to say total body training is better then a split for natural trainers is really just someones opinion. Most people would disagree. Not saying TBT can’t be useful but for lifters with a few years experience it can be pretty tough trying to get enough volume in. It can also create imbalances which can lead to injury down the line.
[/quote]
Thank you for the insight.
[quote]Newbie1996 wrote:
I just have one concern about tendonitis in my left elbow. which i have recovered from (over training) and i am worried that pressing will bother it… Also I’ve had a bit of Tendonitis in both knees, also due to OTing.[/quote]
I’d suggest you stop overtraining. 
Really though, what does your routine look like right now - the days, exercises, sets, and reps?
First, remember that a full body plan certainly doesn’t have to be 5x5. Chad Waterbury has a ton of full body or upper/lower splits that work in a variety or rep ranges. Maybe look into some of his stuff.
Like Angus said, full body training can be fine and push/pull/legs can be fine. A smart plan can fit any template just like any template can turn into a dumb and ineffective plan with the wrong details. If you’re having issues like tendinitis, I agree with addressing the exercise choice and volume.
Changing the entire structure of the plan isn’t necessarily required, but that’s more an issue of your specific goals. You said you train for football, but your specific short and mid-term goals (strength, size, etc.) would have more influence over the type of plan you choose. The injuries, as was said, will be dealt with no matter what.
[quote]Chris Colucci wrote:
[quote]Newbie1996 wrote:
I just have one concern about tendonitis in my left elbow. which i have recovered from (over training) and i am worried that pressing will bother it… Also I’ve had a bit of Tendonitis in both knees, also due to OTing.[/quote]
I’d suggest you stop overtraining.
Really though, what does your routine look like right now - the days, exercises, sets, and reps?
It’s a full body routine 5x5 type deal I start off with A leg exercise. Then a push, then a pull. After that I do what type of hypertrophy work is necessary (curls, lateral raises, ect )
First, remember that a full body plan certainly doesn’t have to be 5x5. Chad Waterbury has a ton of full body or upper/lower splits that work in a variety or rep ranges. Maybe look into some of his stuff.
Like Angus said, full body training can be fine and push/pull/legs can be fine. A smart plan can fit any template just like any template can turn into a dumb and ineffective plan with the wrong details. If you’re having issues like tendinitis, I agree with addressing the exercise choice and volume.
Changing the entire structure of the plan isn’t necessarily required, but that’s more an issue of your specific goals. You said you train for football, but your specific short and mid-term goals (strength, size, etc.) would have more influence over the type of plan you choose. The injuries, as was said, will be dealt with no matter what.[/quote]
I find front squats don’t bother me much. Back squats do. Should I give them up? Just do front squats, dead lifts and would work be amother good lower body exercise? I was thinking hip thrusters. For more glute activation. Because the front squats would work my quads well and the dead lifts will work hams and a bit of glutes. For me.
I’ve had tendon issues in my right knee from squatting. Changed to a narrower stance and it went away or at least isn’t anywhere near as severe as it was.
I’ve also had tennis elbow in both arms on separate occasions and eventually it went away w/ dropping intensity back.
Fact is: there will always be some aches and nagging little pains when you are trying to get stronger. The key is listening to your body and programming in such a way that allows you to grow and get stronger over time rather than the immediate.
Maybe take some time to just hit the main lifts only for a few weeks and keep the weight moderate hitting 5 reps or less and keep the volume lower overall. Let your body recoup a little bit before going nuts again.
Avoid exercises that aggravate your injuries.
You need to repeat this a few times.
We are talking about you. If you feel pain during an exercise then you need to adjust. If you can do an exercise that doesn’t hurt then you are good to go.
This is important. Actually I feel it is the most important thing there is in training. Avoid getting injured.
If you are injured you will make zero gains . You will most likely go backwards. Avoid getting injured.
Injuring your elbow is one thing but if you injure your shoulder your lifting progress is over. You will never be strong again if your shoulder becomes a problem. Avoid getting injured.
[quote]Angus1 wrote:
Avoid exercises that aggravate your injuries.
You need to repeat this a few times.
We are talking about you. If you feel pain during an exercise then you need to adjust. If you can do an exercise that doesn’t hurt then you are good to go.
This is important. Actually I feel it is the most important thing there is in training. Avoid getting injured.
If you are injured you will make zero gains . You will most likely go backwards. Avoid getting injured.
Injuring your elbow is one thing but if you injure your shoulder your lifting progress is over. You will never be strong again if your shoulder becomes a problem. Avoid getting injured.
[/quote]
I will take it easy, back squats kill me. I’m going to just stick to front squats and deadlifts for my lower body. Will that be enough?