Tendon Hypertrophy Causes

Bigger Stronger Leaner Over 35 Lifter
1

I turn 39 next year, and I have been an avid lifter for about 15 of those years. I am also into cycling, skiing, motocross, jogging and hiking. Last year, I hurt my hip while running a 10 miler.

I developed a slight limp and took about 2 months off from running to let it heal up; I believe I developed bursitis and inflamed the IT bands of both legs, I could feel a slight click while walking. Also, during this period, I was doing 2-3 hours of off-road riding every Sunday and lifting weights 3X a week. I over did it.

After taking 2 months off from running, I slowly reincorporated it back into my routine, but limited the distance to 2 miles. I would still get some mild tightness in the IT band while running, but ignored it. Everything was back to normal, until I decided to take some time off from riding dirt bikes (bear in mind I was riding 2-3 hours of nearly non-stop, competitive riding every weekend for 4 years and would experience muscle cramps for hours afterwards).

I became too hot in the South last summer, and I decided to take some time off from riding and running and really focus on my lifting because. I had lost 15 LB of muscle over the last 3 years from all the cardio and riding I have been doing.

I purchased some No-explode and was amazed at the results, but shortly thereafter, my IT bands started to get very tight and I had trouble walking. It was also during this period that my knee started hurting and my Lower back started cramping upon standing (would release after a few minutes).

My elbow also started hurting (Golfers elbow–old injury returned) I believed this occurred because the time off from riding allowed my tendons to fully recover and hypertrophy, but I cannot rule out the No-Explode.

I have been making progress over the past few months because I have been staying off my dirt bike and limiting the running; I have been working on stretching the IT bands and limiting my activities, but recovery has been slow. The tight IT bands appear to be chronic at this point.

Does anyone feel the problem I am having with my tendons may have been caused by No-explode? I have no taken any N.O. products for 6 months, but I broke down and purchased some Super Pump 250 yesterday; I have taken a single serving and hope this was not the original cause of my tendon problems.

My problems started upon eliminating riding/running and taking No-Explode, so I am having trouble isolating the cause. No-explode is so popular that if it were hypertrophying tendons, I would think it would be common knowledge by now, unless I am an unusual case.

2

If there is any case it is NOT of hypertrophying tendons, but of your tendons being too taxed for the muscle gains you are having.

What is your routine like?

3

[quote]sawadeekrob wrote:
If there is any case it is NOT of hypertrophying tendons, but of your tendons being too taxed for the muscle gains you are having.

What is your routine like?[/quote]

I lift 3X week:

Monday - Chest, Biceps

Wednesday - Back, ABS

Friday - Shoulders, Triceps

I work each set to failure, usually work up to 100 LB dumbbells and include 3 sets for upper, mid, and lower chest then finish off with a 4 light sets of crossovers. Even though I do about 20 sets for chest, I limit most other body parts to around 10 sets.

I don’t work legs because they are usually sore all week from off-road riding; they do not respond to resistance training, so why waste the time training them. When I push my legs hard, they are sore for a week, and I feel groggy.

Tuesday and Thursday = Cardio, usually about 30 minutes each (I have eliminated this from my routine and now only stretch and do light treadmill work (walking backwards, etc.); this is primarily because of the trouble I am having with my IT bands).

5

“cycling, skiing, motocross, jogging and hiking.” It’s not the lifting that caused your problem. I’d be surprised if you did NOT have tendonitis. Your legs or so overused they’re burned out. Your legs have probably atrophied do to the punishment and the tendons are taking the load. First you need to solve your IT band issue. Squats would make it worse. You need therapy and then you need to work on strengthening your legs.

6

your lifting should change for the time being to fix imbalances. The sports that you do develop muscles specifically for them, and don’t necessarily build supporting muscle groups. considering the amount of time you spend on your sports, you spend very little recovering.

7

[quote]stuward wrote:
“cycling, skiing, motocross, jogging and hiking.” It’s not the lifting that caused your problem. I’d be surprised if you did NOT have tendonitis. Your legs or so overused they’re burned out. Your legs have probably atrophied do to the punishment and the tendons are taking the load. First you need to solve your IT band issue. Squats would make it worse. You need therapy and then you need to work on strengthening your legs.[/quote]

In fact, my legs have atrophied; they have become thin, but are still strong. I have lost about 1.5" off my calves and about 2" off each thigh–I cannot put muscle on my legs no matter how hard I train; I have always had chicken legs, but have been able to add a little bulk. Now, adding muscle is simply impossible. I quit off-road riding a few months ago so maybe that will help (not sure I have a choice at this point).

Over the past few days, I have realized that my IT band issues are most likely a lower-back injury form doing heavy shrugs. I cut heavy shrugs from my routine some time ago and my back does not seem to be getting better. The fact that I am experiencing displaced pain concerns me (as it should).

I am in the military, and I will need to wait 1.5 months to see a doctor. I can see the military doc tomorrow, he will refer me. I will need to wait 4 weeks for the referrral to arrive in the mail. Then I can schedule an appointment and wait for an additional month. Wonder if I should just see a chiropractor on my dime?

8

[quote]Airtruth wrote:
your lifting should change for the time being to correct the imbalances. The sports that you do develop muscles specifically for them, and don’t necessarily build supporting muscle groups. considering the amount of time you spend on your sports, you spend very little recovering.[/quote]

Airtruth, I agree with this and have been changing my routine to correct the imbalances. However, my Upper-body routine has always been comprehensive and not overly affected by sports (although I have been experiencing some clicking in my shoulders). I have burned myself out and need to change things up. I believe most doctors would suggest 4-6 weeks of no exercise. However, I have concerns about going sedentary, it wasn’t until I reduced my routine that I discovered the amount of damage I had done to myself.

I am thinking about the following:

  • Eliminate all sports for the time being

  • Start lifting in the 12-15 rep range, not necessarily to failure

  • Include leg work at each workout, stay away from squats (closely resembles off-road riding)

  • Not sure what I will do for cardio, but I may do the Ellipse machine 20 minute X 2 per week.

I should add that I am showing symptoms of over training: I have lost muscle, find it head to break a sweat, get a horrible pump, and feel cold about 30 minutes after leaving the gym.

I wonder if I should just go sedentary? . . .

9

Instead of ellipse for cardio, try rowing. Even then be careful with too much leg push. Any squatting movement including running, skiing, etc will further irritate the IT band and slow down your recovery. I should take about 1 month. Hamstring exercises should be no problem. You may be able to do some light leg extensions and some leg lifts.

Keep up the upper body exercises particularly horizontal press and pull.

Going sedentary for a week or two would not hurt. Cutting the sports is definitely required.

I’m in the military as well so I sympathize with you. I’m not sure it’s a chiropractor you need, probably physiotherapy. See your medic and he’ll give you an idea.

Stu

10

[quote]mage1969 wrote:
sawadeekrob wrote:
If there is any case it is NOT of hypertrophying tendons, but of your tendons being too taxed for the muscle gains you are having.

What is your routine like?

I lift 3X week:

Monday - Chest, Biceps

Wednesday - Back, ABS

Friday - Shoulders, Triceps

I work each set to failure, usually work up to 100 LB dumbbells and include 3 sets for upper, mid, and lower chest then finish off with a 4 light sets of crossovers. Even though I do about 20 sets for chest, I limit most other body parts to around 10 sets.

I don’t work legs because they are usually sore all week from off-road riding; they do not respond to resistance training, so why waste the time training them. When I push my legs hard, they are sore for a week, and I feel groggy.

Tuesday and Thursday = Cardio, usually about 30 minutes each (I have eliminated this from my routine and now only stretch and do light treadmill work (walking backwards, etc.); this is primarily because of the trouble I am having with my IT bands).

[/quote]
I think that your routine is not good. The lack of leg work with weights is detrimental to your max output in the bicycle.

How about something like this (it isn’t magic)

W1
Upper Body Horizontal
Incline Bench 5x5
DB flies 3x8
Machine Rows/ Prone rows or barbell rows 5x5
One arm cable rows 4x12
ABS circuit (pick 2 or 3 exercises and do them in circuit style with weights)

W2
Lower body quad dominant
Full Squats 5x5
Feet close leg press 2x25
Walking Lunges 3x15
Seated Calves 1x200

W3
Upper Body Vertical
Chins 25reps as many reps as needed (add weight soon)
Wide grip pulldowns 3x10 (pause at contraction)
Dips 5x5
Hammer Curls 2x21
One arm extension 3x8

W4
Lower body ham dominant
Deadlift 5x5
Shrugs 3x12
Lying leg curl 4x8
Hyperextension/pull-through/reverse hyper 2x10

Get plenty of protein and work on the muscle contractions first until you get the movement down perfect and add weight then.

11

sawadeekrob,

I like this routine and will probably adopt something similar to it. I may omit the heavy shrugs and dead lifting until my joints feel better.

I have discovered that No-Explode was related to my tendon problems; while on the supplement, I became much stronger, especially while doing shrugs. My lifts were up to where they were when I was 190, yet I had slimmed down to 170 from running and was not properly conditioned to lift that heavy (405 LB on shrugs). I believe the heavy lifts along with running and riding caused the Lower back muscle spasms.

I have stated taking TRIBEX and Super Pump 250 and have managed to put on 5 LB over the past week, only a part of which is muscle. I feel better, but reaggravated my hip the other day while doing Pilates for the first time.

I am fighting hard not to ride because I love the sport, but I hate what it has done to my body–don’t know if I will be able to hold out, riding is (was) my life. . .

12

I should also add that I am suffering from the following injuries:

  • Sprained thumb (getting better)

  • Minor Hernia (groin, been there since I was 14, but getting worse)

  • Bursitis in both hips (probably have tight IT bands and a lot of scar tissue)

  • Slight grinding in knee during first 15 degrees of flex–no pain

  • Lower back muscle spasms

  • Cubical Tunnel in Left elbow

Oh, the joys of getting old. None of these have a simple cure and most require surgery. . .depressing.

13

hi,you have my sympathies that sounds a lot to deal with.
the advice i would have is to take 2-3 weeks off completely and then ease back in gently and DO NOT train to failure on every set. or even every workout. vary your intensity and have some “easy” days.

i’m the same age as you and have recently discovered less is more after always training to failure every set for the last 4 years.
i also agree with the above post and introduce some leg work 2-3 times a week. you will find you get much less soreness.
cheers ali.

14

I have put a routine together and I would post it to hear your thoughts. Also, I cannot say enough about TRIBEX, I did a moderate ride yesterday (about 1.5 hours) and I am not yet sore, very unusual. There is a small chance I am experiencing DOMS. . . I think I was suffering from extremely low Testosterone levels probably brought on by excessive exercise (or age), thus far, TRIBEX has been the best supplement I have ever used, and I have tried them all.

New Routine: I do not want to lift more than 3X per week because I would like to have a day for cardio / Pilates. I also want to stay away from the heavy compound movements for the time being, my knees will thank me. I also tried to arrange my workout to account for off-road riding on Sunday, I only ride half-days now (reduced by 50%).

Monday
Chest and Hamstrings

Straight back dead lift 5x10 (keep this light)
Lying leg curl (may substitute) 4x8
Hyperextension/pull-through/reverse hyper 2x10
Incline Bench 5x10
DB flies 3x8

Wednesday
Quads, Calves and Back

Machine Rows/ Prone rows or barbell rows 5x5
One arm cable rows 4x12
Sumo Dead lift 3x8
Feet close leg press 2x25
Walking Lunges 3x15
Seated Calves 1x200

Friday
Shoulders, Arms and abductors

Standing hip abduction 3x10
Incline bench curls 2x21
One arm extension 3x8
Skull Crushers 3x8
Dumbbell Shoulder Press 3x12
ABS circuit (pick 2 or 3 exercises and do them in circuit style with weights)

Thursday
Mandatory PT / Pilates

Sunday
Ride (1.5 hours)

Full stretching before every workout, to include illiotibial, hamstrings, quadriceps and Lower back

15

I should add, that due to all blogging and research I have done in the past weeks, I have discovered that I do not have trouble with my IT bands or even Bursitis, instead the pain is being caused by my hernia; it is causing displaced lateral hip pain. I verified this by placing pressure on the effected area. I was misdiagnosed, if it was not for the internet, I may have never discovered the real cause.

I know I need to get this hernia fixed (it is very mild, I can barley see it), but in the interim, I guess I should probably eliminate all ab work and heavy lifting?

16

[quote]mage1969 wrote:
Airtruth wrote:
your lifting should change for the time being to correct the imbalances. The sports that you do develop muscles specifically for them, and don’t necessarily build supporting muscle groups. considering the amount of time you spend on your sports, you spend very little recovering.

Airtruth, I agree with this and have been changing my routine to correct the imbalances. However, my Upper-body routine has always been comprehensive and not overly affected by sports (although I have been experiencing some clicking in my shoulders). I have burned myself out and need to change things up. I believe most doctors would suggest 4-6 weeks of no exercise. However, I have concerns about going sedentary, it wasn’t until I reduced my routine that I discovered the amount of damage I had done to myself.

I am thinking about the following:

  • Eliminate all sports for the time being

  • Start lifting in the 12-15 rep range, not necessarily to failure

  • Include leg work at each workout, stay away from squats (closely resembles off-road riding)

  • Not sure what I will do for cardio, but I may do the Ellipse machine 20 minute X 2 per week.

I should add that I am showing symptoms of over training: I have lost muscle, find it head to break a sweat, get a horrible pump, and feel cold about 30 minutes after leaving the gym.

I wonder if I should just go sedentary? . . .
[/quote]

Not exactly what I meant.

Before I go into it, understand that tendon and overuse injuries seem to be the least understood right now.

Outside of the hernia being sedentary (for longer than a week) is just about the worse thing you can do, even more so the older you get(Use it or lose it). At the same time you can’t go full speed the way you have or it will get bad.

If you think your overtraining up your calories for a period of time rather than stop lifting. Also try to make sure your controlling your sleep better.

As far as training what I meant is to look at every sporting movement you do, start a stretching program for the muscle your working, and a strengthening the antagonist muscle. Let’s take the dirtbike as an example, lets say your adductors are being worked intensely for 3 hours. What are your abductors getting? If one is disproportionately weak your knee cap will track in correctly. So you should stretch your adductors, and work your abductors. You should go through each muscle of your body and do this. Use heat and cold to effect the stretch and recovery. Lets say you heat the muscle, rub it then stretch it. Also for the knee if its still hurting you may want to ice it for a week or so. Sometimes if the tendons are slightly swollen, it will send a pain signal when bending your leg.

One last tip, alot of older coaches say slow movements build tendon strength.