posted Thu, 12/15/2022 - 21:39
1736
Dedicated arm day ?
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I've been lifting for awhile, got sick with covid and nearly didn't make it. Anyways when I got out I made the decision to pin test and get serious about it. Making good progress, but I'm kind of limited right now due to some gnarly tendinitis (I'm assuming) in my outer elbow and triceps tendon.
Thinking of dropping the dedicated arm day and maybe do a couple sets here and there on other days. I was just wondering if my arms would start lagging behind without a dedicated training day. Or would it be better to just take a couple weeks off and see if I could heal my tendons.
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Hello sir ,
I just have 2 comments, you start pin test and get serious about it , when start using test or any kinds of external injection was a joke ? ( IT GETS MY ATTENTION BIG TIME ).
The second comment , don't get assuming of problem , go and check it , any exercise you are going to do for the upper body , its involve the arm %90 , chest , shoulders and back.
Don't take any risk.
I had "arm day" when I started to work out. Nowadays I just add biceps, triceps or shoulders to other muscle parts. I just have a training more focused on shoulders when i train them, because its much bigger muscle than biceps for example.
I would add arms here or there as you say and you will see it by yourself. Just start with light weight, warm up your joints and dont go for some PRs until you are healed. I know shoulders and elbows are problematic so I try to at least warm them up before almost every training, because I dont really want to have problems again.
With you good luck with healing
Drop arm day for around 3 months. Thay didn't shrink but obviously didn't grow from using bis for back etc.
Anyway decided to start training arms again and all upper body lifts went up a go 10% so for me it was a stupid decision, my other lifts suffered but didn't realise at the time as never done before.
My arms have always been my most responsive body part, start to grow first if had time off and hold on to muscle way better than the other body parts when I've not been gyming it.
My advice would be to do six sets after back and tri after chest. Doing this I've found you don't have to do as much work as they are already half cooked.
unfriendmeThank you for your advice bro,I'll try that.
Paulo91Hello, it's a coincidence that I just got the same injury last week doing some heavy rowing bar, it's likely an epicondylitis. A few days ago, I could barely flex my forearm more than 90°.
Just be patient, take your supplements and try to adapt your training as much as you can to keep on working out chest, shoulders and back with cable cross over, side raises and pull over for instances.
But as long as the pain is there, I advise you to stop all exercises that flex forearms.
unfriendmeIt's a big coincidence but it's good that someone who is going through the same advise me thank bro.
how it's going with your injury ?
Paulo91My injury is now completely gone after only 2 weeks of treatment with TB500 and BPC157. I've also used 4 IU of GH per day, and some UTC supplements such as vitamin C and glycine and collagen peptides.
On top of that, I regularly massaged the inflamed area. I don't know what helped me the most to heal, but I know that I will re-use the exact same stack in case of futur tendonitis.
unfriendmeIt's good bro that your injury disappeared, in my case i'm still a little limited to train due to pain.
Supplement collagen, vitamin C, omega 3, and curcumin.
No high weights for push movements. All bodyweight variants that don't cause stinging/burning until it goes away. Also, arm days are pretty lame. They aren't functional and you're disrupting natural kinetic chains/synergy and creating imbalances cause arthrokinetic dysfunction, which lead to numerous nagging injuries. Always train with natural function in mind say for a few isolation movements.
unfriendmeThank you for your advice bro.
You can't lift if your tendons are fucked up and then your arms will suffer. Heal up so you can lift properly and make gains.
unfriendmeHow many weeks do you think it will last, it has been a while now,
I kind of deal with squats and deadlifts for now, I am not loosing any size,
If it is bicep tendonitis 2 wks rest with prednisone should have it back to normal.
Living4ThePumpIf your arms are truly disproportional to the rest of your body an extra arm day can help. But make sure you a) build a solide physique at first, people keep saying they have a weak muscle group when in reality they don't train for long yet and they're whole body is basically weak. A true weak muscle group will only show when you reached decent development because having a decent chest and back means you're most likely strong at pushing and pulling and did that for years so your arms will get a ton of indirect work from that, on top of that a few sets for arms on chest and back days will have them grow.
If you realize after a few years that despite of you being strong in your other muscle groups and reached good development and your arms are still underdeveloped then try adding more direct work to your arms, for example an extra arm day or some arms on leg days where you start with arms when you're still fresh.
unfriendmeThank you for your advice bro.
RustyhookerI have arms delts day as my final day then rest. If joints are sore ease up a bit or change routine.
Running test....ummm...trt....5000mg a week....ai...bloods? Estro too can effect joints.
unfriendmeI will come up with bloods in a few weeks, I am doing TRT 250mg/week now , no clomid no nolva
RustyhookerThen it sounds genuinely like youre just pushing too hard. Bloods will get your numbers so you csn dial things in but yes as we get old the routine will change a bit. Theres varied joint support supps too but youll still need to ease it off and recover.
I very rarely do a dedicated arm day. But that's me and my arms have always been proportional to the rest of my body. They get enough work with the rest of the pushing and pulling I do. My advice would be to chill with the curls and what not for awhile until you heal up. They will never heal if you keep working them. I'd rather miss a few arm days than have terrible pain every time I lift. Good luck
unfriendmeThank you for your advice bro, seems like a Place you've been through as well