[Xaver Mayr]

Thanks very much guys !

[Xaver Mayr]

Hello Xaver

The small problem here is that running is very demanding on cardio and for your legs

I am afraid that a full body alrernated with running 3x per week will not let you recover properly

I think you should go for a split like this:

One muscle group per training day for upper body

Only one lower body workout per week far from your running days

That’s the only option I see here

Maybe better to work on a rotation instead of working on a week schedule

thank you very much!

[Xaver Mayr]

Glad to hear you can get a good connection now! Did you end up having a scan or did the physio prescribe the rehab work for you?

I went to a physio and a neurodoc. Apparently it was a nerve issue which came from too much chronic tension in the shoulder/elbow area. The rehab exercises didnt work that well so i just listened to my body and tried out different movements for myself. 🙂[/quote]

Glad everything has healed now. Listening to out own body is usually the answer when it comes to rehab. Only we know ourselves what we can and can’t do and how far we can push.[/quote]

Thank you! 🙂

[Xaver Mayr]

Glad to hear you can get a good connection now! Did you end up having a scan or did the physio prescribe the rehab work for you?

I went to a physio and a neurodoc. Apparently it was a nerve issue which came from too much chronic tension in the shoulder/elbow area. The rehab exercises didnt work that well so i just listened to my body and tried out different movements for myself. 🙂

[Xaver Mayr]

Hey guys,

thanks a lot for all the answers!

My Makros are:

Carbs 500g

Fat 100g

Protein 250g

Water Intake is 5 Liters per day.

My Weight is at 90 kg and im natural.

Sleep is minimum 8 h per night. Not always the same time, due to shift work though.

When i said i cant recover enough i meant:

i have 5 Days rest between the quad focused and the ham focused day.

I do one set to absolute failure with good technique and a standardised tempo of the movements.

If i do more than one working set, my legs are roasted for at least 7-8 days and i dont make progress in Terms of Strength.

My thought was, as long as i get stronger in all rep ranges in each exercise, i will grow.

Like jordan said in a video, that this is the number 1 driver for hypertrophy.

Would you guys otherwise recommend doing more volume, but implementing Reps in reserve? i hate RiR, cant stop myself.

[Xaver Mayr]

Did you have any Injury in the back or hips in the past?

Do you take any other mineral supplement besides Peak hydration?

[Xaver Mayr]

How do your Warm up sets look like with each exercise?

Do you raise the weight to fast in the first couple of Exercises?

My hamstrings sometimes cramp up if i jump up with the weight too fast/quick.

[Xaver Mayr]

Thanks for this information Sir

My pleasure, you´re welcome!

[/quote]
So glad everything is all good now for you☺️[/quote]

Thank you! 🙂

[Xaver Mayr]

Thanks for this information Sir

My pleasure, you´re welcome!

[Xaver Mayr]

Hey guys,

if someone struggles with the same problem, here is what i have done that helped me:

1. A lot of forearm stretching. Apparently my forearms were so under tension that they influenced my elbow joint.

2. Sit in front of a box (like the ones used for boxjumps) and put a barbell or a broomstick on top of it.

Now put the trigger/tension point of your triceps on top of the broomstick (like a foamroller) and push it down with your other hand. (for more pressure)

Now bend and straighten your arm while staying on that trigger point.

Greetings,

Xaver

Is this the problem solved for you now? Are you back to full sensation and function?[/quote]

Good evening Rich,

Yes my triceps has fully recovered now. The pump/feeling is back and strength is making progress better than before the Injury.

Thanks for asking!

I did those two exercises 4 Times a week. *

greetings,

Xaver

[Xaver Mayr]

Hey guys,

if someone struggles with the same problem, here is what i have done that helped me:

1. A lot of forearm stretching. Apparently my forearms were so under tension that they influenced my elbow joint.

2. Sit in front of a box (like the ones used for boxjumps) and put a barbell or a broomstick on top of it.

Now put the trigger/tension point of your triceps on top of the broomstick (like a foamroller) and push it down with your other hand. (for more pressure)

Now bend and straighten your arm while staying on that trigger point.

Greetings,

Xaver

[Xaver Mayr]

Thank you all very much! I will change that!

[Xaver Mayr]

My diet is:

Breakfast: 100g cream of rice with whey and 4 eggs

2nd meal: 150g of rice/noodles and 250g of chicken

3rd meal (preworkout): 150g rice/noodles and 250g chicken/beef

intra: 50g malto/cyclic and 300 ml juice

Post: 100g cream of rice and whey

Last Meal: 50g of mostly oats, 3 eggs and 80g of almonds prior to bed

Supplements i use: alpha-t, omega 3 , curcumin, digestive enzymes, creatin, vitamin d3/k2,

nac and zinc

[Xaver Mayr]

Thank you very much! Im currently using 25g malto, 25g of cyclic dextrin and 300 ml of any fruit juice for intra workout. My meals consist of either rice/cream of rice/noodles, those are the carb sources i tolerate the best and give me the best performance in Training.

As a Protein source to every Meal i either use Chickenbreast, Beef, eggs or a Whey shake if i have issues getting the meal down.

Greetings, Xaver

[Xaver Mayr]

Thank you guys! i have done your suggested Methods over the last few months and additional to that, i did a lot of different stability exercises for my core, Hips and knee. The combination of those really helped me. it got much better since then 🙂