B.S Exercise Physiology. ask me your training questions

[tank2003]

Thanks for your help. I think I may have had the tendon wrong. I said distal but that may have been a wrong identification from me looking at tiny photos on my phone. Basically, it is whatever runs on the inside crook of my elbow.

I noticed the videos you posted for diagnosing focus more on the shoulder area. I'll do some more research also, but I appreciate your input. Thanks again.

**SOrry about missing your post and taking so long to reply. Since whatever mod un-stickied this, i forget to check***
I see why I thought it was the biceps tendon and not the wrist flexo tendons. So anyway... it sounds more like golfer's elbow (the pic shows both golfer's elbow (wrist flexors) and tennis elbow though. tennis elbow (wrist extensors)is the opposite side of the forearm)




Assuming this is indeed golfer's elbow, the cause is using your forearm flexors too much. I.e. flexing your wrist when they should be neutral in movements like curls, tricep extensions any kind of pulling motions, ESPECIALLY PULL UPS. So first step is to stop that nonsense. Next is to stretch your forearms out and the do exercises to strengthen your forearms

[Mmjk1500]

Why did they drop this off the stickies?

[tank2003]

Why did they drop this off the stickies?

no idea really. thread probably not active enough anymore

[Mmjk1500]

I’ve got minor pubertal gyno. It’s not big, most people never notice until I point it out. But it makes my chest sag a lot more at higher bf%. I like maintaining the bloat lord look but I’m not sure what area of my chest to focus on to minimize the appearance. Would you recommend a lot of decline work or should I focus on incline? Don’t know if this is a good place to ask or not.

[tank2003]

I’ve got minor pubertal gyno. It’s not big, most people never notice until I point it out. But it makes my chest sag a lot more at higher bf%. I like maintaining the bloat lord look but I’m not sure what area of my chest to focus on to minimize the appearance. Would you recommend a lot of decline work or should I focus on incline? Don’t know if this is a good place to ask or not.

Decline mostly but IMO you'd look silly JUST working on the costal head of the pec not to mention a strength imbalance you could create

[2RDEYE]

hey tank i usually do every body part twice a week. strength and hypertrophy rep schemes on different days

i was wondering if just switching to hypertrophy sets and cutting out strength sets would be a good or bad idea. i don't really care about strength now lol. but i still care about maximum muscle gains and being super fit/conditioned

so what i mean is that i would be training a body part twice a week and both those times would be hypertrophy sets 8-10+ reps. i was thinking like every set i would increase weight by 5lbs

[johnnydeep1]

Are you going to become a physical therapist?

[thedarrenestes]

Sup Tank -

How do you recommend warming up? Like from the moment you walk in the gym

My concerns or reason why i ask...

(tldr)

Spoiler!

I have what feels like a noob stretch routine that i've used since my high school baseball coach taught me last millennia...
Admittedly I guess it works as I cant attribute any injury to not being warm or whatever but it's hard to take myself serious doing arm circles before a lower day

Currently running a 4 day upper/lower focusing more on strength than hypertrophy for the compound lifts
I use a bastardized 8/6/3 rep scheme for the compounds but accessories and iso's I'll be all over the place with high rep sets, drop sets, super sets etc

Do you perform any specific stretches depending on the day/body part? Or do you kinda stick with the same whole body routine regardless of the day?

What I seem to notice most is guys just goin straight to the rack/bench and starting with like a naked bar and adding weight until they reach working sets
I've kinda messed around with this but either seems like I'll add too much weight too fast and not even have sweat broke before my first working set which seems foreign as fukk, or I'll add weight too slowly and I end up warmup sets that are like 6-7rpe and im somewhat gassed goin into my first working set

Ive never been able to find the sweet spot i guess

Any sage advice appreciated

[tank2003]

hey tank i usually do every body part twice a week. strength and hypertrophy rep schemes on different days

i was wondering if just switching to hypertrophy sets and cutting out strength sets would be a good or bad idea. i don't really care about strength now lol. but i still care about maximum muscle gains and being super fit/conditioned

so what i mean is that i would be training a body part twice a week and both those times would be hypertrophy sets 8-10+ reps. i was thinking like every set i would increase weight by 5lbs

well, its up to you. sounds like a plan if you are done with strength and only want to focus on them gaaaaiiiiinnnnzzzzzz. but strength is a natural side product of hypertrophy. You'll also need t be doing the major compoind lifts in addition to using progressive overload and time under tension

Are you going to become a physical therapist?

nope. I started under grad witht he intention of doing so, but I spent a summer shadowing and nearly 90% of the patients we saw were geriatrics who just had hip or knee replacements. The rest were ACL recons or shoudler surgery. A few interesting cases were sprinkled in there though.
In my mind, i was going to have the role of a sports PT working with high level athletes and not really in a clinical office. But shadowing that summer just EXPLODED my outlook and interest in pursuing the profession. Now, i REALLY wish I had stuck with it. Though, i'm not that sure i would have cut the mustard in PT school. assuming I even made it that far

Sup Tank -

How do you recommend warming up? Like from the moment you walk in the gym

My concerns or reason why i ask...

(tldr)

Spoiler!

I have what feels like a noob stretch routine that i've used since my high school baseball coach taught me last millennia...
Admittedly I guess it works as I cant attribute any injury to not being warm or whatever but it's hard to take myself serious doing arm circles before a lower day

Currently running a 4 day upper/lower focusing more on strength than hypertrophy for the compound lifts
I use a bastardized 8/6/3 rep scheme for the compounds but accessories and iso's I'll be all over the place with high rep sets, drop sets, super sets etc

Do you perform any specific stretches depending on the day/body part? Or do you kinda stick with the same whole body routine regardless of the day?

What I seem to notice most is guys just goin straight to the rack/bench and starting with like a naked bar and adding weight until they reach working sets
I've kinda messed around with this but either seems like I'll add too much weight too fast and not even have sweat broke before my first working set which seems foreign as fukk, or I'll add weight too slowly and I end up warmup sets that are like 6-7rpe and im somewhat gassed goin into my first working set

Ive never been able to find the sweet spot i guess

Any sage advice appreciated

I never stretch until AFTER i finish working out or sometimes during but only if i feel unusually tight. Stretching reduces your power and strength output. Instead. Do small sets (2 or 3) of 30-40% of your working weight for about 20 reps. Just enough to get the blood going. I

I take it back, the only stretching I do is dead hanging from an overhead bar to decompress my spine usually when I first step ont he gym floor and during my workout (ESPECIALLY after anythign that axially loads my spine)

Edit: post below this one reminded me what I was going to say but forgot: Work on general mobility (i.e. training a joint to go through its entire ROM. generally, the joint has to be warmed up though)

[jeshelton]

Tips for improving shoulder mobility for better bar grip/wrist alignment during squats? If shoulder mobility is indeed the culprit to chit ROM.

[tank2003]

Tips for improving shoulder mobility for better bar grip/wrist alignment during squats? If shoulder mobility is indeed the culprit to chit ROM.

Absolutely. I forgot to include mobility in the post above so kudoz for reminding me. Its a balancing act between strength and stability really. You need to be strong but not too tight. You need to be able to take the joint through a wide ROM, but so much that the joint exceeds its natural limitations

[2RDEYE]

u should go vestibular physiotherapy tank. big money in that. i can't afford it for my brain injury lmao. they ask like $140 per session/per hour

i was paying $35/30 minutes, $50 paid by government. and all the guy does is massages my neck and then tells me to the same exercises of last week wtf!!

[tank2003]

u should go vestibular physiotherapy tank. big money in that. i can't afford it for my brain injury lmao. they ask like $140 per session/per hour

i was paying $35/30 minutes, $50 paid by government. and all the guy does is massages my neck and then tells me to the same exercises of last week wtf!!

never even heard of it. the problem with specialized careers like that is that i would have to totally uproot and relocate for the education on it. 10 years ago, i'd be all about it

[2RDEYE]

tank quick say u would need to lose 5lbs within a week or two. what would u do. got this really good job opportunity for me, someone that would accommodate for my disability, but i want to look presentable, right now the face on my fat is is ****in **** up making me look like a child lol. i want to lose some facial fat. should i go straight keto and pmsf diet?

[tank2003]

tank quick say u would need to lose 5lbs within a week or two. what would u do. got this really good job opportunity for me, someone that would accommodate for my disability, but i want to look presentable, right now the face on my fat is is ****in **** up making me look like a child lol. i want to lose some facial fat. should i go straight keto and pmsf diet?

I'd say keto. psmf just sounds ludicous to me, but then again, i know little about it. Also, get yourself some preparation H cream and put it on the parts where you want to slim down. It will work wonders for a few hours. I used it to make tape for the army. lol

[2RDEYE]

I'd say keto. psmf just sounds ludicous to me, but then again, i know little about it. Also, get yourself some preparation H cream and put it on the parts where you want to slim down. It will work wonders for a few hours. I used it to make tape for the army. lol

wtf is preparation h safe lol. i'd like to put it on my face but it's apparently used for hemmoroids

[tank2003]

wtf is preparation h safe lol. i'd like to put it on my face but it's apparently used for hemmoroids

yeah its safe. it works by reducing the swelling. you'll be pretty amazed at how effective it is

[Jadedfadedisbae]

Fastest way to get dat ass? Best exercises?

[tank2003]

Fastest way to get dat ass? Best exercises?

-hip thrusters
-squats
-reverse hyper extensions
-clam shells
-donkey kicks
Really most of the compounds for the legs where you bend at the hips will hit the glutes but none will do much if you dont REALLY contract the glute muscles every rep though

[iloveus]

Why did this thread get unstickied?

[tank2003]

Why did this thread get unstickied?

I dont know. I say we riot. IIRC, several other threads got unstickied around the same time

[Voidgaze]

Hey bro, could you recommend me a good movement to prevent snapping triceps syndrome? It's been getting in the way of my home training lately.


I've also noticed some popping an noise coming from my elbow doing bicep curls. Any idea what I can do to stop it outside of adjusting my form?