Ask an Exercise Science major anything

[y0lked]

Funny you should say that, I had my first training day in 2 weeks on Saturday, I'd already left it a while when I posted on here. it went fine to be honest, but I'm very wary of doing the exact same thing again. With that in mind, would you be able to share any mobility and strength exercises that may help me right now? Or should I give it another week and take those anti-inflammatory pills? Any advice much appreciated, thanks again.

Sam

Its very very tough to do an assessment of your shoulder mobility from afar but I will try to help you bit by bit. First thing is you need to test your mobility, realize what muscles may be overly tight and then the goal will be to stretch those muscles 4-8 times a day for 2 weeks or so.

first things first, stand up against a wall, put your forearms up against the wall like youre about to overhead press and then slide your forearms up as high as possible. If at any point they disconnect from the wall or you have restricted mobility, we know you have tight pecs and internal rotators and lax external rotators of the shoulder.

[Thegymrat00]

So I watched a bicep/tricep workout by Brandon Harding and so I decided to try it out. I got one of the best pumps I've ever gotten. There were four exercises for each muscle, 4 sets of 20/15/12/10 reps respectively. I'm currently bulking and i know that lower weights and higher rep ranges are usually used when cutting and I'm just wondering if I could use this workout and how often should I do it?

[y0lked]

So I watched a bicep/tricep workout by Brandon Harding and so I decided to try it out. I got one of the best pumps I've ever gotten. There were four exercises for each muscle, 4 sets of 20/15/12/10 reps respectively. I'm currently bulking and i know that lower weights and higher rep ranges are usually used when cutting and I'm just wondering if I could use this workout and how often should I do it?

When it comes to bodybuilding there is no "cutting or bulking workouts". There are many different kinds of workouts that all serve different purposed for different goals. As I explain the purpose of a workout and why some people might assume high reps is for cutting, just remember that the "PUMP" does not serve as a good indicator for a proper workout. It may feel good, as if you are doing the right thing. However, what you are experiencing is vasodillation at the working muscle in which intramuscular fluid has increased. This does not guarantee that the muscle fibers have been taxed to the point that there will be satellite cells for remodeling.

Now, when cutting the point is to burn more calories than you intake in order to create a deficit and use fat as a primary energy source. Muscle definition is not a product of higher reps, muscle is just muscle, and its shape is more defined due to less body fat. Higher reps may burn more calories while also taxing the muscle enough to elicit protein synthesis. Adding on, a higher rep workout is less likely to cause injury when in a caloric deficit because the load is lighter. The point of a high rep workout would be to stimulate the muscle, burn more calories than lifting heavy, and to stay clear of injuries when carbohydrates are low.

When in a caloric surplus the main goal should be to tax the muscle enough so that super-compensation can occur. Strain on the myofillaments is important such that hypertrophy of those filaments, and thus the muscle fiber, can occur. Higher reps can produce this effect, however it is less likely. In order to put sufficient strain on the myofillaments the load must be higher. Therefore sets lasting approx 30 seconds with moderate-high loads is optimal. This is why sets of 5-10 reps is the golden range for bodybuilding.
Sets of 20 reps is not high enough to produce strength gains because of the light load. 20 set workouts tax the cardiovascuar system more as well as the metabolic properties of a muscle (mitochondrial respiration, IMTG use, glycogen stores etc) which has a very light effect on muscle hypertrophy.

If you wanted to devise the best bodybuilding workout when in a caloric surplus you would want to capitalize on metabolic and mechanical stress. Some sets in the 5-7 rep range, some in the 10-12 and a few in the 15-20 range. The catch is that we want to prioritize mechanical stress (lower reps) in the workout before metabolic stress (higher reps).

[y0lked]

bump

[GavinZXCV]

Hi, just wondering, which bicep head does the following exercises hit :

Preacher Curl (Long/Short)
Spider Curl (Long/Short)
Concentration Curl (Long/Short)

Also, does is it true that the long head of the bicep is incharge of the peak of bicep, which short head is mostly in charge of the width of the bicep when you look at the arms from the front? Thank you!

[y0lked]

Hi, just wondering, which bicep head does the following exercises hit :

Preacher Curl (Long/Short)
Spider Curl (Long/Short)
Concentration Curl (Long/Short)

Also, does is it true that the long head of the bicep is incharge of the peak of bicep, which short head is mostly in charge of the width of the bicep when you look at the arms from the front? Thank you!

So even though there are two heads of the bicep they both attach below the elbow joint at the radius. This means you cant work one head without working the other. As far as I know the peak of the bicep is purely genetically determined based on muscle insertion.

The exercises you listed are all great for the long head of the bicep because of active insufficiency. When the arm is moved out away from the body (shoulder flexion) the long head of the bicep is shortened and has to work harder to contract the bicep. The short head wont be affected by the shoulder flexion so it wont have to work as hard untill the end of the range of motion when the long head is at its weakest.

Exercise selection is hugely important because you want to train the muscle at its strongest point (make something strong, even stronger) and also at its weak point.
Barbell curls 4 sets of 6
Exercise you listed above 3 sets of 10
different exercise you listed above 2 sets of 20
try that out and just remember, that bicep is a small muscle... focus on getting stronger at bench presses and rows and the 2ndary movers will grow!!

[GavinZXCV]

So which exercises would focus on the short head of the bicep more instead of the long head? Thanks!

[y0lked]

So which exercises would focus on the short head of the bicep more instead of the long head? Thanks!

You cant really target the small head instead of the long head. They both insert on the radius via the bicep tendon and they only differ in the origin. The long head is the special one because it crosses two joints. Few muscles cross multiple joints, but when they do we can overstretch or shorten at one joint and then force the other joint (the muscle crosses) to work.

If you want big biceps emphasize heavy rowing exercises and dont go crazy on the accessory work of direct bicep exercises.

[Loonypapa]

y0lked,

Question about ulnar nerve subluxation. Do you know of any good chest routines or variations that don't induce the popping?

[y0lked]

y0lked,

Question about ulnar nerve subluxation. Do you know of any good chest routines or variations that don't induce the popping?

I just did some reading up on it.... Seems like the best way to work around it would be to reduce the ROM of the elbow, while also not locking out the joint.
ill list some adjustments here you can use to work around it, youll need to highly prioritize the accessory lifts (feel free to do 5+ sets to get the appropriate work in to build muscle) and find exercises that you can tolerate and just work the crap out of them. I would stay away from anything that causes numbness....

For delts I would do a seated military press where the elbows only go to 90 degrees and then back up. Then use seated front raises and lateral raises to work the entire rom of the delt.

For pecs I would do a really wide grip bench and just go to the depth that works for you. Then do some DB flys.

For triceps I would try some close grip floor presses.
Biceps I would say cable/machine preacher curls with a short range of motion
For back: stay away from pullups. Emphasize any machine that can help reduce elbow flexion and still get work in
try: db pullovers without locking out elbow, wide grip cable rows

if you are still struggling with those i would suggest more of an aerobic workout with battle ropes, med balls etc.

[autumngirl]

Good I found this thread.

In the past I had two weakness areas. I started to correct the first weakness in my upper and lower traps using shoulder stability exercises, shoulder pressing, back rowing movements, increasing the weight gradually and it has lead for better form and correct the weak areas. Now when I sit down, my back is spread over the pillow, my shoulders are pulled back, my neck have better mobility as a bonus.

Now I want to correct my second weakness in lower body, it is in my hip and hamstring sometimes also in glutes and lower back, my knees and ankles also could benefit from some strengthening to increase their stability.

Currently I barbell squat a lot so must work on this since, I get an anterior pelvic tilt every now and then: very tight right hamstring and very tight right hip flexors. After a while, this also happen on the left side but not as bad as my right side. So it is definitely time for some strengthening around the joints and strengthening to the muscles in lower body, like I did to my upper body successfully.

I ask for your opinion on what I do to correct this weakness and inflexibility:

1) I do deep massage to release this tightness when it becomes too difficult to stretch it, since it will throw my body into strange posture.
2) I use a stability ball, against the wall, placed on my back, then move slowly to a full or deep squat (only body weight), I push the stability ball into the wall to bring my chest forward and bring my back into straight form. - Benefit: I can certainly feel my lower back relax and it has also help my constipation lol.
3) I also stretch my piriformis glute muscle by bend of my knees and bring my hip/leg into 90 degree bend to the side, then slowly push myself into the wall - Benefit: I can feel the piriformis stretch and relax from tension.
4) I also stretch my quadratus lumborum ab muscle, I stand with crossed ankles and slowly move my arm and body to one side - Benefit: I can feel the QL ab stretch and my hip sometimes move to place.
Sometimes I do the superman pose & reverse crunches or back extensions on stability ball.

What do you think?
I have seen a specialized orthopedic in sport injury, I do not have any injuries. So my aim is to increase my flexibility and strength in lower body, like I did in my upper body.

[Femmepower]

Hi! Years ago a personal trainer had me stand, holding my arm out while he pushed down on my arm. He had difficulty pushing it down (so far so good). He had me do one deep bodyweight squat and then, again, hold my arm out. He pushed down and my arm dropped. I felt like I had no strength. He mentioned something about the cns and my left hip but didn't explain what was going on or how to fix it. I'm noticing that when I begin a workout with a few deep bodyweight squats I become unusually weak everywhere else. I've lost touch with the trainer who flagged this and I was hoping you might be able to give me some clues about what's going on and where I can go to learn more about it. Thanks a million!

(Oh yeah, in case this has something to do with it, I have a posterior pelvic tilt)

[y0lked]

Good I found this thread.

In the past I had two weakness areas. I started to correct the first weakness in my upper and lower traps using shoulder stability exercises, shoulder pressing, back rowing movements, increasing the weight gradually and it has lead for better form and correct the weak areas. Now when I sit down, my back is spread over the pillow, my shoulders are pulled back, my neck have better mobility as a bonus.

Now I want to correct my second weakness in lower body, it is in my hip and hamstring sometimes also in glutes and lower back, my knees and ankles also could benefit from some strengthening to increase their stability.

Currently I barbell squat a lot so must work on this since, I get an anterior pelvic tilt every now and then: very tight right hamstring and very tight right hip flexors. After a while, this also happen on the left side but not as bad as my right side. So it is definitely time for some strengthening around the joints and strengthening to the muscles in lower body, like I did to my upper body successfully.

I ask for your opinion on what I do to correct this weakness and inflexibility:

1) I do deep massage to release this tightness when it becomes too difficult to stretch it, since it will throw my body into strange posture.
2) I use a stability ball, against the wall, placed on my back, then move slowly to a full or deep squat (only body weight), I push the stability ball into the wall to bring my chest forward and bring my back into straight form. - Benefit: I can certainly feel my lower back relax and it has also help my constipation lol.
3) I also stretch my piriformis glute muscle by bend of my knees and bring my hip/leg into 90 degree bend to the side, then slowly push myself into the wall - Benefit: I can feel the piriformis stretch and relax from tension.
4) I also stretch my quadratus lumborum ab muscle, I stand with crossed ankles and slowly move my arm and body to one side - Benefit: I can feel the QL ab stretch and my hip sometimes move to place.
Sometimes I do the superman pose & reverse crunches or back extensions on stability ball.

What do you think?
I have seen a specialized orthopedic in sport injury, I do not have any injuries. So my aim is to increase my flexibility and strength in lower body, like I did in my upper body.

Stretching the hip flexors can definitely help relieve APT. However, muscles and ligaments hold joints in place. When there is an injury to soft tissue or an alignment issue persists it causes secondary muscles, that support that joint, to be forced to create stability. The quadratus lumborum is a muscle that is used to laterally flex the spine, it only becomes tight when the spinal erectors and intraverse muscles cannot properly stabalize the spine. Basically larger muscles constantly contract in order to create stability. This stability is false and causes many more issues than it solves. So when you stretch these overly tight muscles you are taking away the stability.

Posture correction relies on stretching and strengthening. The hamstrings and spinal erectors are tight because of apt, they will also be weak. APT also causes the glutes to be chronically shortened and weak as well. You can continue the stretching but here is what you need to strengthen the "turned off" muscles.

Glute bridges with proper form (chin tucked and spine neutral and not hyperextended)
Reverse extensions to neutral spine
GHR with proper knee flexion

but most importantly, reverse hyperextensions (google louie simmons reverse hyper) to put traction on the spine and strengthening the spine full its full range of motion.

remember, stretch, allign, strengthen

[BigRowbin35]

Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field.

background in:
biomechanics
kinesiology
exercise physiology
athletic injuries
all kinds of workout programming as well as advanced courses in nutrition

go!

edit: also, anything I feel is interesting i might throw in this thread.

BigRowbin35 here! Everyone knows the classic seated dumbbell concentration curl.
Why did Arnold change this version of the curl to his method? He must have
had a good reason! Your thoughts and insight would be greatly appreciated!

Thank you

BigRowbin35

[y0lked]

BigRowbin35 here! Everyone knows the classic seated dumbbell concentration curl.
Why did Arnold change this version of the curl to his method? He must have
had a good reason! Your thoughts and insight would be greatly appreciated!

Thank you

BigRowbin35

More shoulder flexion= more bicep recruitment

also

recent studies show that a little bit of aid on the concentric portion of the rep and a controlled negative= more gains

so he basically combined the two benefits. Also, i bet he did it because he liked it more. Maybe it looked better in a photoshoot he did and decided "hey i like this better". The bicep is probably the easiest muscle in the entire body to target. It has a singular action and can be isolated better than any other muscle.

[HeMB]

What exercises could be done to effectively isolate the VMO part of quadriceps to treat knee chondromalacia patella? Currently been doing the last upper ROM leg extensions with feet pointed out but this does not seem to help significantly. Thank you.

[y0lked]

Hi! Years ago a personal trainer had me stand, holding my arm out while he pushed down on my arm. He had difficulty pushing it down (so far so good). He had me do one deep bodyweight squat and then, again, hold my arm out. He pushed down and my arm dropped. I felt like I had no strength. He mentioned something about the cns and my left hip but didn't explain what was going on or how to fix it. I'm noticing that when I begin a workout with a few deep bodyweight squats I become unusually weak everywhere else. I've lost touch with the trainer who flagged this and I was hoping you might be able to give me some clues about what's going on and where I can go to learn more about it. Thanks a million!

(Oh yeah, in case this has something to do with it, I have a posterior pelvic tilt)

You have posterior pelvic tilt? That could be causing some instability at the bottom of your squat. With APT Hip flexors, hamstrings and glutes will be chronically shortened and turned off we need to get them engaged.
hip thrusts (banded if possible)
single leg rdl
frog pumps
all those hip abduction exercises physique girls obsess about

focus on not letting the hamstrings and spinal erectors relax when getting to depth in a squat. Youll need to use a mirror and spot when you go into ppt and then try to activate the hip flexors and spinal erectors to keep the spine and hips neutral. Use video and report back.

What exercises could be done to effectively isolate the VMO part of quadriceps to treat knee chondromalacia patella? Currently been doing the last upper ROM leg extensions with feet pointed out but this does not seem to help significantly. Thank you.

make sure your quad is rotated outward (not just your feet) and you arent dorsiflexing the ankle too much
also try wide stance leg press with feet parallel

seccondly, those fibers are tough to target because the quad is the strongest muscle in the body and youre asking some of the most insignificant oblique fibers to take over the job of the strongest pennate fibers of the quad. Since those fibers connect with adductor magnus try some banded adduction with the knee flexed that will give you some good active insufficiency of adductor magnus.

[HeMB]

make sure your quad is rotated outward (not just your feet) and you arent dorsiflexing the ankle too much
also try wide stance leg press with feet parallel

seccondly, those fibers are tough to target because the quad is the strongest muscle in the body and youre asking some of the most insignificant oblique fibers to take over the job of the strongest pennate fibers of the quad. Since those fibers connect with adductor magnus try some banded adduction with the knee flexed that will give you some good active insufficiency of adductor magnus.

This provoked another question: do you approve the lex extension machine as a safe exercise for knee health and especially for those like condition as mine? (assumed it is done correctly) Because some people claim that the extensions are hard on knees and can injure them further.

[y0lked]

This provoked another question: do you approve the lex extension machine as a safe exercise for knee health and especially for those like condition as mine? (assumed it is done correctly) Because some people claim that the extensions are hard on knees and can injure them further.

The PTs that ive talked to consider the leg extension machine "bad for your knees" based on a physics standpoint. Long lever arm, and bringing a joint to its end range of motion.

Keep in mind PTs only work with rehab patients, where in that case, directly loading an unhealthy knee to an end rom probably isnt the best idea in the world.

Now for a healthy individual or someone who hasnt had knee reconstruction/sugery:
will this machine CAUSE an injury to soft tissue.... probably not
can this machine help prevent an injury by creating strength through an entire range of motion IF used correctly? absolutely.

the benefits outweigh the risk, thats the coach in me. PTs preach safety, us coaches preach safety via strength.

[cwitko88]

Hey man great resource here.

So I have just began training again after at least 1.5 years off...feels great to be back.

Been really focusing on big compound lifts, I am essentially just trying to get stronger in deadlifts and and squats (all variations).

The problem I see to have is a bit of anterior pelvic tilt.... I self diagnosed myself with APT and thought I needed to pull my hips under me before initiating the squat...so I did, and I also try to keep the hips square and under me the whole entire squat.. now it seems that I buttwink even worse. I have a video and a picture attached, one is a wall squat I did hours ago and it looks perfect except that tuck under ...tight hamstrings/glutes?

Also the video is at the gym, I didn't even try to worry about the APT with this one and squatted regularly. I feel like I was able to keep the back at a good neutral position like this, but is that normal to have that tilt .. It hurst my knees squatting like you see in the video.

EDIT : Apparently post count needs to be 50 or greater.. here is the link below broken into pieces so you can maybe piece it together to watch the video lol.

youtube

.com/watch?v=GbfLZDOXhMQ


Any suggestions on this? thanks so much.

[y0lked]

Hey man great resource here.

So I have just began training again after at least 1.5 years off...feels great to be back.

Been really focusing on big compound lifts, I am essentially just trying to get stronger in deadlifts and and squats (all variations).

The problem I see to have is a bit of anterior pelvic tilt.... I self diagnosed myself with APT and thought I needed to pull my hips under me before initiating the squat...so I did, and I also try to keep the hips square and under me the whole entire squat.. now it seems that I buttwink even worse. I have a video and a picture attached, one is a wall squat I did hours ago and it looks perfect except that tuck under ...tight hamstrings/glutes?

Also the video is at the gym, I didn't even try to worry about the APT with this one and squatted regularly. I feel like I was able to keep the back at a good neutral position like this, but is that normal to have that tilt .. It hurst my knees squatting like you see in the video.

EDIT : Apparently post count needs to be 50 or greater.. here is the link below broken into pieces so you can maybe piece it together to watch the video lol.

youtube

.com/watch?v=GbfLZDOXhMQ


Any suggestions on this? thanks so much.

Butt wink and APT are different... completely opposide actually. When the "butt wink" occurs its actually posterior pelvic tilt.

Asside from your divebombing, your squat actually looks pretty good! Your butt wink is most likely due to your anthropomorphic qualities. Two/one solutions 1) get some squat shoes with an elevated heel 2) and or squat low bar. Both will help put you in a better squat position with your long legs and short torso. Trust me, im built the same way.

[autumngirl]

Stretching the hip flexors can definitely help relieve APT. However, muscles and ligaments hold joints in place. When there is an injury to soft tissue or an alignment issue persists it causes secondary muscles, that support that joint, to be forced to create stability. The quadratus lumborum is a muscle that is used to laterally flex the spine, it only becomes tight when the spinal erectors and intraverse muscles cannot properly stabalize the spine. Basically larger muscles constantly contract in order to create stability. This stability is false and causes many more issues than it solves. So when you stretch these overly tight muscles you are taking away the stability.

Posture correction relies on stretching and strengthening. The hamstrings and spinal erectors are tight because of apt, they will also be weak. APT also causes the glutes to be chronically shortened and weak as well. You can continue the stretching but here is what you need to strengthen the "turned off" muscles.

Glute bridges with proper form (chin tucked and spine neutral and not hyperextended)
Reverse extensions to neutral spine
GHR with proper knee flexion

but most importantly, reverse hyperextensions (google louie simmons reverse hyper) to put traction on the spine and strengthening the spine full its full range of motion.

remember, stretch, allign, strengthen

I got it, thank you, useful respond. I have two follow up question
1) Suggested exercises: if I have no access to equipment listed in those exercises at all, are there any simple substitutes for home gym for strengthening?
2) I was able to stretch the muscles, but as you explained, there was a joint instability as a result, especially in the knee and ankle, I had to buy some ankle weights (only found 2kg), start some knee stability.

My question: I have some unknown muscle/tendon that trouble me a lot, it is extremely tight and tend to swell up when I do not move around a lot (I am sedentary). In fact now I simply get myself a foot/lower leg massage and find that most of my tightness comes from lower side, I think it affect my posture and create trouble in my hip/spine. Sometimes after the foot/lower leg massage, my hip/spine start to readjust back to normal.
I have searched for hours to know the name of tendon/muscle or how to stretch it & how to find weakness, I could not find anything.
I will describe this muscle or tendon (most likely) location, it is at the interior side, directly below the knee directly, it moves toward the middle of the shin.

I can squat better without APT now, only occasionally if the weight goes up a bit too quickly. I still need to strengthen the weaker muscles.

Before I forget, what is the intraverse muscle mentioned in your post (I couldn't find it in exrx.net)?

[y0lked]

I got it, thank you, useful respond. I have two follow up question
1) Suggested exercises: if I have no access to equipment listed in those exercises at all, are there any simple substitutes for home gym for strengthening?
If you can do hip thrusts(barbell), contralateral SLDL(DB or kettlebell) and good mornings(barbell) you can help create the stability you need and develop strength in the glutes and hamstrings.
2) I was able to stretch the muscles, but as you explained, there was a joint instability as a result, especially in the knee and ankle, I had to buy some ankle weights (only found 2kg), start some knee stability.
Are you only doing resistance training and stretching? What about yoga and plyometrics?
My question: I have some unknown muscle/tendon that trouble me a lot, it is extremely tight and tend to swell up when I do not move around a lot (I am sedentary). In fact now I simply get myself a foot/lower leg massage and find that most of my tightness comes from lower side, I think it affect my posture and create trouble in my hip/spine. Sometimes after the foot/lower leg massage, my hip/spine start to readjust back to normal.
I have searched for hours to know the name of tendon/muscle or how to stretch it & how to find weakness, I could not find anything.
I will describe this muscle or tendon (most likely) location, it is at the interior side, directly below the knee directly, it moves toward the middle of the shin.

I can squat better without APT now, only occasionally if the weight goes up a bit too quickly. I still need to strengthen the weaker muscles.

Before I forget, what is the intraverse muscle mentioned in your post (I couldn't find it in exrx.net)?

The muscle you are having trouble describing is the anterior tibialis muscle. Its job is to bring the toes to towards the shin (dorsiflexion) and is the antagonist to the gastrocnemius. If you have stiff hips and have trouble flexing the hip (bringing the femur towards your stomach) when you walk you wont be able to clear the foot from dragging against the cement and you will have to dorsiflex more than normal to prevent from tripping. Do this 24/7 and you get inflammation of the muscle/tendon. Ice the ant. tibb muscle 30 mins on, 2 hours off, 30 mins on (so 2 ice sessions a day) every day for 2 weeks and let me know how that goes.

[WolfRose7]

Hey man, thought this would be worth checking with you.

Had somewhat of a bicep injury either from lifting or martial arts the other week, (not entirely sure).

Went to bench late last week and on the warm up sets started feeling pain throughout the eccentric and particularly when the bar is on the chest (google tells me the pain was around the bicep long head.)

Obvs stopped, didn't do the main sets. Gave it a few days off as well.
Been benching since without pain however that bicep does feel slightly off and like a weak link in the movement.

So...

1. Got any idea what the issues might have been (sorry if the info is imprecise)
2. Any rehab/prehab advise?
3. Safe to keep benching (my usual approach is to keep going unless the movement hurts).

Cheers

[y0lked]

Hey man, thought this would be worth checking with you.

Had somewhat of a bicep injury either from lifting or martial arts the other week, (not entirely sure).

Went to bench late last week and on the warm up sets started feeling pain throughout the eccentric and particularly when the bar is on the chest (google tells me the pain was around the bicep long head.)

Obvs stopped, didn't do the main sets. Gave it a few days off as well.
Been benching since without pain however that bicep does feel slightly off and like a weak link in the movement.

So...

1. Got any idea what the issues might have been (sorry if the info is imprecise)
2. Any rehab/prehab advise?
3. Safe to keep benching (my usual approach is to keep going unless the movement hurts).

Cheers

Long head of the bicep crosses over the shoulder joint but its unlikely to have been injured while benching because of the amount of elbow flexion taking the tension off the bicep during the eccentric portion of the lift. However, a strain can still occur if you put yourself in a bad position. When you bench, are your scapulas neutral, retracted or protracted? Elevated or depressed? Id like to see a video of you benching from multiple angles.

What other exercises have you tried to see if there is any pain?

[WolfRose7]

Long head of the bicep crosses over the shoulder joint but its unlikely to have been injured while benching because of the amount of elbow flexion taking the tension off the bicep during the eccentric portion of the lift. However, a strain can still occur if you put yourself in a bad position. When you bench, are your scapulas neutral, retracted or protracted? Elevated or depressed? Id like to see a video of you benching from multiple angles.

What other exercises have you tried to see if there is any pain?

So the pain was centered about 3 inches above the elbow, about halfway round from the top of the bicep to the outer side of my upper arm.
Retracted and Depressed I believe.

I've pretty much avoided any direct bicep exercises since I first felt it most.
Squats/deads/Db rows are all pain free.

Last bench video I have is pretty old, can film one in a couple of days though.

Spoiler!

[autumngirl]

The muscle you are having trouble describing is the anterior tibialis muscle. Its job is to bring the toes to towards the shin (dorsiflexion) and is the antagonist to the gastrocnemius. If you have stiff hips and have trouble flexing the hip (bringing the femur towards your stomach) when you walk you wont be able to clear the foot from dragging against the cement and you will have to dorsiflex more than normal to prevent from tripping. Do this 24/7 and you get inflammation of the muscle/tendon. Ice the ant. tibb muscle 30 mins on, 2 hours off, 30 mins on (so 2 ice sessions a day) every day for 2 weeks and let me know how that goes.

Hi

Can you answer my previous question about the muscle called intraverse muscle. I want a picture of it or its full name because when I search that name, nothing comes up.
I also started to use weights to do the suggested exercises using the barbell. Is there any recommendation in terms of the frequency & volume of these corrective exercises?
Currently I depends on full squat and massage to reduce any tightness in the muscles and stretch our lower body. I like the good mornings a lot (I do it using weights), it pulls my hip back to place, I also like hip thrust but I only do body weight, I also like the SDLD (I do it using weights) but I need to make all the weak muscles stronger to avoid injuring myself while working with heavy weights.

Yes I do only lifting (for strength) and sometimes stretching. I must correct my lower body imbalance before I start cardio. Yoga I think about it and will start soon. I only do some poses myself like downward facing dog, etc.

In regards to the anterior tibialis muscle, it is exactly what has been troubling me a lot. I am inflexible in the ankle and hip too, when I go into a full squat (body weight only), I either hunch my back or tip toe, I cannot maintain the position without support.
I use a stability ball against the wall to support my back as I move down into a full squat which forces my hip and ankle to stretch out. It gives me relief and make my walk better (less funny). I started with the ice suggestion from now & will report soon.

I want to understand how this muscle has affected my walk. So when I walk, I feel as if my legs rotate inward and my toe points inward. I pushed myself over time and re-learned to keep my toe pointed forward. What you describe seem to fit me if I understood correctly, since even my right big toe has callous area (that never goes away) probably from some friction as a result of my funny walk.
So if I intentionally walk with my toes pointed outward. Will that improve the problem with this muscle? I want also to know how to stretch and strength to correct this issue.
Thanks. Useful.

[y0lked]

Hi

Can you answer my previous question about the muscle called intraverse muscle. I want a picture of it or its full name because when I search that name, nothing comes up.
I also started to use weights to do the suggested exercises using the barbell. Is there any recommendation in terms of the frequency & volume of these corrective exercises?
Currently I depends on full squat and massage to reduce any tightness in the muscles and stretch our lower body. I like the good mornings a lot (I do it using weights), it pulls my hip back to place, I also like hip thrust but I only do body weight, I also like the SDLD (I do it using weights) but I need to make all the weak muscles stronger to avoid injuring myself while working with heavy weights.

Yes I do only lifting (for strength) and sometimes stretching. I must correct my lower body imbalance before I start cardio. Yoga I think about it and will start soon. I only do some poses myself like downward facing dog, etc.

In regards to the anterior tibialis muscle, it is exactly what has been troubling me a lot. I am inflexible in the ankle and hip too, when I go into a full squat (body weight only), I either hunch my back or tip toe, I cannot maintain the position without support.
I use a stability ball against the wall to support my back as I move down into a full squat which forces my hip and ankle to stretch out. It gives me relief and make my walk better (less funny). I started with the ice suggestion from now & will report soon.

I want to understand how this muscle has affected my walk. So when I walk, I feel as if my legs rotate inward and my toe points inward. I pushed myself over time and re-learned to keep my toe pointed forward. What you describe seem to fit me if I understood correctly, since even my right big toe has callous area (that never goes away) probably from some friction as a result of my funny walk.
So if I intentionally walk with my toes pointed outward. Will that improve the problem with this muscle? I want also to know how to stretch and strength to correct this issue.
Thanks. Useful.

I suggest 3x per week frequency 3 sets of 10 on all rehab exercises. You shouldnt avoid cardio, walking, jogging or playing any leisure sport can be great for rehab if you can do it without pain. Can you walk? Walk on an incline?

The anterior tibialis muscle is an ankle dorsiflexor, when you squat that muscle is shortened so it cannot impair squat technique. Ankle plantar flexion will be the culprit here so make sure to stretch the gastroc to prevent the heels from lifting off the ground.
Your toes in is caused by internal rotation of the femur due to your glutes being "turned off" we really need to engage the glutes to bring the femur and hips back into a better neutral position. Weighted hip thrusts and contralateral SLDL is the way to go here!! 4-5 times a day, make sure the glutes GET FATIGUED!

[autumngirl]

I suggest 3x per week frequency 3 sets of 10 on all rehab exercises. You shouldnt avoid cardio, walking, jogging or playing any leisure sport can be great for rehab if you can do it without pain. Can you walk? Walk on an incline?

The anterior tibialis muscle is an ankle dorsiflexor, when you squat that muscle is shortened so it cannot impair squat technique. Ankle plantar flexion will be the culprit here so make sure to stretch the gastroc to prevent the heels from lifting off the ground.
Your toes in is caused by internal rotation of the femur due to your glutes being "turned off" we really need to engage the glutes to bring the femur and hips back into a better neutral position. Weighted hip thrusts and contralateral SLDL is the way to go here!! 4-5 times a day, make sure the glutes GET FATIGUED!

I do not think I have an injury, just muscle weakness or maybe a pulled muscle. My only symptom is s/t when I walk too much or every few months if no massage, my TA muscle become swollen a bit. I also get a pop sound when my spine goes back into alignment due to hip/ankle inflexibility. I can I walk, jog on stairs or incline but no time & can lose weight at a deficit only. I even deadlift at 70% of 1 RM. So I only focus on corrective and strength for now.

Three corrective (3) exercises:
1) barbell weighted hip thrust 4-5/day 3x10
2) dumbbell collateral single leg stiff leg deadlifts 4-5/day 3x10
3) barbell good mornings 3x/week 3x10

Question 1: Is there an alternative to DB Collateral SLDL? I prefer barbells because I can get an even strength at both my sides (left and right). I understood what you explained about the squat but my gastrocnemius area has extra fat which sort of stop me, it will get better in a month time or so but I do stretch it by pushing myself against the wall while pulling my gastro muscle in an inclined position.

Question 2: Anyway, I am not sure what are the corrective exercise for TA muscle (to prevent the swell, it is now swell free, ice pack cause pain) or is it also covered in above exercise?

Question 3: And if there any additional exercise as part of this rehab, I will interested in them.

Question 4: If I cannot do it 4-5 times/day should I use lower weight? I currently use 9 kg which is somewhere at 40-50% of my 1 RM for corrective exercise.

Question 5: Would sitting on stability ball also improve my condition above?
Thanks, useful.

[y0lked]

I do not think I have an injury, just muscle weakness or maybe a pulled muscle. My only symptom is s/t when I walk too much or every few months if no massage, my TA muscle become swollen a bit. I also get a pop sound when my spine goes back into alignment due to hip/ankle inflexibility. I can I walk, jog on stairs or incline but no time & can lose weight at a deficit only. I even deadlift at 70% of 1 RM. So I only focus on corrective and strength for now.

Three corrective (3) exercises:
1) barbell weighted hip thrust 4-5/day 3x10
2) dumbbell collateral single leg stiff leg deadlifts 4-5/day 3x10
3) barbell good mornings 3x/week 3x10

Question 1: Is there an alternative to DB Collateral SLDL? I prefer barbells because I can get an even strength at both my sides (left and right). I understood what you explained about the squat but my gastrocnemius area has extra fat which sort of stop me, it will get better in a month time or so but I do stretch it by pushing myself against the wall while pulling my gastro muscle in an inclined position.
Unilateral Exercises where only one joint is working at a time can REALLY help with postural issues and strength imbalances because of the ability to focus on one part of the body at a time. I highly recommend doing the contralateral SLDL for your issues at this time. However, if you are not comfortable with it then it can certainly wait.
Question 2: Anyway, I am not sure what are the corrective exercise for TA muscle (to prevent the swell, it is now swell free, ice pack cause pain) or is it also covered in above exercise?
If you have reduced the inflammation in the tibialis anterior, and your hip mobility is getting better so that your gait is not reliant on the ankle dorsiflexion, then you can slowly work in some TA band work. See video below. If you have prolonged soreness or pain, stop the TA strengthening until it subsides.
Question 3: And if there any additional exercise as part of this rehab, I will interested in them.

Question 4: If I cannot do it 4-5 times/day should I use lower weight? I currently use 9 kg which is somewhere at 40-50% of my 1 RM for corrective exercise.
3-4 days a week is fine for the rehab exercises, frequency is more important than weight at this point.
Question 5: Would sitting on stability ball also improve my condition above?
See pm
Thanks, useful.

see bold