ross barnes
Forum Replies Created
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May I also add if I’m using anything like letro or winstrol my tendons hurt like fuck so they would be a no go for me. I’m not too clued up on the best steroids for anti inflammatory however I have heart a low dose of deca may be therapeutic. Steroids intimately help with inflammation in the body. Consider buying tumeric tablets as a natural anti inflammatory you can take everyday as an addition.
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I would also recommend icing everyday after training for at least 45 minutes. So to summarise:
1/ corrective posture exercises such as face pulls
2/ thoracic spine stretches (it should probably click a bit)
3/ some stretching for mobility but a limited amount
4/reduce back volume as much as you can
5/always use straps when lifting
6/ Ice and elevate after lifting for 45 mins
7/ buy yourself some ‘fat grips’ to use where ever you can
8/ use a trigger point ball to work on traps and muscles under the shoulder brace
9/ do a course of naproxen for 6 weeks (make sure you have with a meal to prevent stomach ulcers)
10/ see a specialised physio
11/ this is a repetitive strain injury so consider changing your training methods and lifting heavier for fewer reps to prevent this from occurring
12/ possibly may benefit from strapping it during the day depending on what you do -
*straps
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I played badminton for county before getting into body building and I’ve had lots of issues with tennis elbow.
It’s difficult without seeing you but one of the first things I would do is assess your posture. Any rounding of the shoulders and compression in the thoracic spine can be the route of this. I would recommend decompressing the thoracic spine and performing cervical retraction movements serval times a day.
With regards to your weight lifting gripping thin bars will not help. I would use FAT Grips wherever you can. You notice the top tennis pros have very thick grips on their racquets when suffering from this injury. I would also recommending using traps on all of your pulling motions.
Try using a trigger point ball around the top of your back and traps as sometimes the issue stems from here.
I would recommend taking a 6 week course of naproxen or ibuprofen combined with daily direct volterol application and either resting or reducing your back training a bit for a few weeks.
Acupuncture won’t have any benefit. Stretching is important but not too much as this can also aggravate it.
If you live anywhere near Hertfordshire or London I can recommend some very good physics who specialise in shoulder, neck and elbow issues.
Cheers
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That’s very normal. It will return within a few days of discontinuation. As your heart rate was in a very good range to start with you are fine. I would be slightly concerned for someone taking clen who’s heart rate elevated from 78 to 100. For this reason limit clen only to contest prep.
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‘Cupping’ it’s just a fad. It has so benefit
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A true Keto diet is actually also low on protein and therefore in my opinion has no place in a body building plan. Protein is also glycogenic and will convert into carbohydrate in the body if eaten in excess. What most body builders perceive as Keto is actually just extremely low carb however there has been shown to have no difference in fat loss implementing this method. Once you hit your protein requirement the ratio of fat to carbohydrate doesn’t matter too much. Having said that… a small amount of carbohydrate with a protein source will slightly increase the anabolism of that meal so for that reason I would promote carbohydrates in dieting.
The only benefit I can see of very low carbs is the mental clarity it can bring by promotion of dopamine in the brain and also the reduction in hunger.
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You are also more likely to put on more body fat when discontinuing LISS than you are with HITT. I also wouldn’t even consider adding in cardio into your workout unless you have maximised your training volume. Eg are you training legs every 4th day and are you managing 30 sets during your workout
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If you’re a light guy I would recommend HIIT. Deadmill sprints are very effective for this. The reason being is it increases metabolic rate through stimulus of the central nervous system. Walking on a treadmill if you’re 80kg will not have the same fat burning effect as someone who is 130kg doing the same. However HIIT training can negatively impact you’re lifting so even though you may burn more fat you will struggle to hold onto your muscle. When doing any cardio I would recommend doing the absolute minimum to get the most results however I do agree with doing some cardio year round for the benefits on HDL levels