Preventing injuries Tips for old guys like us!

[bass]

Guys, i always watched pros on youtube working out but never really paid attention to their form. so lately i been paying attention to how they lift. i noticed three things they do where we were told not to do.

1. don't swing! well all pros do swing and more!

2. we were told to extend/stretch our motions especially when it comes to biceps, triceps and chest. everything I've seen pros do is short strokes and never over extend.

3. we were told 8-12 reps, 4-5 sets. today all they do is as many as they can, sometimes they go up to 20, and no more than 3 sets!

the reason i been paying attention to this is because i keep injuring myself, so i started to lift heavier and do some swinging, short strokes and so on, its unbelievable how i almost eliminated injuries. i sued to bicep curl 35 on DB, and often got tendinitis, now been curling 50 pounds, getting amazing pumps and no injuries. same with shoulder and legs! so what is different?! just watch how pros lift and you'll see what i mean!

http://www.youtube.com/watch?v=QWeJlWIyXPA

http://www.youtube.com/watch?feature...ew7Efa4g4&NR=1

http://www.youtube.com/watch?v=_28gmM_n994

[kelkel]

Simple Bass. They avoid the total extension under extreme stress to avoid injury and to allow themselves to handle more weight. If you locked out at the bottom of a preacher curl you could never handle the same amount of weight you can handle mid-stroke. They are staying in their power zone so to speak so then can handle the heavier weight. Same with squats, their not hitting a powerlifting depth that much anymore as it really doesn't help them achieve their goals. As I've gotten older I've cut back the volume I do as well as some of the range of motion. Longevity is key now for us!

Regarding lower sets remember this. The stronger you are the more muscle fibers you can recruit at one time, therefore you can get by with less sets. You grow at home, not in the gym, so to speak.

[Times Roman]

Interesting. I've always been a full range of motion type a guy. I'll have to think about this some....

[kelkel]

TR there's room for both in your training. Just like high and low reps! It's all recruiting muscle fibers! Fast twitch, slow twitch, no matter.

[Vettester]

Yeah, I try to avoid locking out, especially on curls, bench, and shoulder press.

On a related note, I seem to have a situation with my right knee. It's just like tennis/golf elbow, but in the knee. Sore to touch the knee cap, or God forbid trying to kneel down. I went to an orthopedic doc and he just said I need to stretch better. Maybe he's right, but if anyone has some ideas I'm more than receptive to listen.

[Times Roman]

Yeah, I try to avoid locking out, especially on curls, bench, and shoulder press.

On a related note, I seem to have a situation with my right knee. It's just like tennis/golf elbow, but in the knee. Sore to touch the knee cap, or God forbid trying to kneel down. I went to an orthopedic doc and he just said I need to stretch better. Maybe he's right, but if anyone has some ideas I'm more than receptive to listen.

msm. 5grams a day forever..........

[O40]

Good evening gents,

I have been laying off the weights for the last 10 days as my upper traps have been killing me. I pretty much Squat, Bench and Deadlift, with an arm day thrown in, so 4 days a week with at least cardio 4 or 5 days. 2 weeks ago I was dealifting and the bar slipped and pulled me to my right and I have felt it ever since. 2 deep tissue massages and 10 days of 400 MG Celbrex have me back on deck.

I am dropping the weight and adding more volume this next go around, and injury prevention is #1 priority. I have a killer cycle planned and am looking to get shredded for my age, my BF is as low as its been for a few years. Be 51 next month. Good luck to you all.

[Vettester]

msm. 5grams a day forever..........

Excellent, I'll pick some up on my bike tomorrow

[Times Roman]

Excellent, I'll pick some up on my bike tomorrow

ya nutt!

[bass]

Yeah, I try to avoid locking out, especially on curls, bench, and shoulder press.

On a related note, I seem to have a situation with my right knee. It's just like tennis/golf elbow, but in the knee. Sore to touch the knee cap, or God forbid trying to kneel down. I went to an orthopedic doc and he just said I need to stretch better. Maybe he's right, but if anyone has some ideas I'm more than receptive to listen.

you may have water buildup, cant remember the proper terminology. also try icing it.

[marcus300]

If you keep getting injured something is wrong and I'd pay attention to your form. Change things around learn what works best. I had an issue with injuries all the time on my chest and it was starting to affect me training other bodyparts, found out it was every time I did heavy flat bench press, not done these for 20yrs and never had a problem since.

I prefer full range of movement but I don't always lockout out that would depend what I'm training.

[greenwell001]

Yeah, I try to avoid locking out, especially on curls, bench, and shoulder press.

On a related note, I seem to have a situation with my right knee. It's just like tennis/golf elbow, but in the knee. Sore to touch the knee cap, or God forbid trying to kneel down. I went to an orthopedic doc and he just said I need to stretch better. Maybe he's right, but if anyone has some ideas I'm more than receptive to listen.

look at your knee cap straight legged, is it pointing forward? Then look at it in let's say 75 degree squat, is it pointing forward? When I say forward is it in line with your middle two two toes. What I'm getting at is your IT band may be pulling it to the outside, not in its little cradle it is supposed to be in. I have ran a couple marathons and some tri's and this kept happening to me until I found out tight IT bands are the cause of a lot of knee issues. Roll it out, or go get a deep tissue and then maintain it with a roller. Hope this helps.

Oh yeah, nice vette. I have a lightning with 605 hp that eats stock vettes for breakfast. I don't think yours is stock though is it?

[bass]

If you keep getting injured something is wrong and I'd pay attention to your form. Change things around learn what works best. I had an issue with injuries all the time on my chest and it was starting to affect me training other bodyparts, found out it was every time I did heavy flat bench press, not done these for 20yrs and never had a problem since.

I prefer full range of movement but I don't always lockout out that would depend what I'm training.

I agree, but some at my age dealing with arthritis is difficult to do full motion with heavy weights. I hear you with the flat bench, I like mine a little bit inclined, it seems to put last load on my shoulders. Smith machines and cables are best to use for someone with joint problems.

[marcus300]

I agree, but some at my age dealing with arthritis is difficult to do full motion with heavy weights. I hear you with the flat bench, I like mine a little bit inclined, it seems to put last load on my shoulders. Smith machines and cables are best to use for someone with joint problems.

If your battling arthritis your up against it, just try and work around. Best of luck

[milky01623]

msm. 5grams a day forever..........

What's msm tr and can I get it here in the uk?

[kelkel]

Yeah, I try to avoid locking out, especially on curls, bench, and shoulder press.

On a related note, I seem to have a situation with my right knee. It's just like tennis/golf elbow, but in the knee. Sore to touch the knee cap, or God forbid trying to kneel down. I went to an orthopedic doc and he just said I need to stretch better. Maybe he's right, but if anyone has some ideas I'm more than receptive to listen.

Vette, I'm also ordering up the msm per TR's recommendation from a while ago. Also, you may consider seeing a chiropractor who has his advanced degree in applied kinesiology. You simply may have an inbalance in the pull of the quadricep muscle on the knee causing the resultant inflamation. It happened to me years ago and I went through normal docs/therapy, etc. They improved it but did not cure it. This chiro became my neighbor and kept bugging me to look at it. Within two weeks it was 100%. I was amazed and sold on that discipline ever since. I still travel and see him every couple months as needed even though he's a state away now.

[kelkel]

What's msm tr and can I get it here in the uk?

This site was given to me by TR. Just google msm powder. Info will come up.

www.bulkfoods.com

[Vettester]

Vette, I'm also ordering up the msm per TR's recommendation from a while ago. Also, you may consider seeing a chiropractor who has his advanced degree in applied kinesiology. You simply may have an inbalance in the pull of the quadricep muscle on the knee causing the resultant inflamation. It happened to me years ago and I went through normal docs/therapy, etc. They improved it but did not cure it. This chiro became my neighbor and kept bugging me to look at it. Within two weeks it was 100%. I was amazed and sold on that discipline ever since. I still travel and see him every couple months as needed even though he's a state away now.

K, I'll definitely checkout the chiro stuff with kinesiology. I'm getting the MSM today, so we'll see if that at least takes it in the right direction. Thanks for pointing me in that direction.

[Vettester]

look at your knee cap straight legged, is it pointing forward? Then look at it in let's say 75 degree squat, is it pointing forward? When I say forward is it in line with your middle two two toes. What I'm getting at is your IT band may be pulling it to the outside, not in its little cradle it is supposed to be in. I have ran a couple marathons and some tri's and this kept happening to me until I found out tight IT bands are the cause of a lot of knee issues. Roll it out, or go get a deep tissue and then maintain it with a roller. Hope this helps.

Oh yeah, nice vette. I have a lightning with 605 hp that eats stock vettes for breakfast. I don't think yours is stock though is it?

I'll do some closer looking at this today. I think everything is pretty straight for the most part.

You're correct, my car is running a ProCharger. 620HP at 6lbs of boost, 60lb injectors ... Mostly tinker with it in the slow lane on the weekends.

[Times Roman]

I'll do some closer looking at this today. I think everything is pretty straight for the most part.

You're correct, my car is running a ProCharger. 620HP at 6lbs of boost, 60lb injectors ... Mostly tinker with it in the slow lane on the weekends.

AND a procharger???? that is SWEET!!!

I'm a little bit into a new harley fund. this one will be a bar hopper, stretched, raked, the same style stallone rode in expendables2. and it will have a procharger.

but damn dude, I don't usually think about cars much, but your.....?

[bass]

If your battling arthritis your up against it, just try and work around. Best of luck

exactly Marcus. thanks.

[bass]

I'll do some closer looking at this today. I think everything is pretty straight for the most part.

You're correct, my car is running a ProCharger. 620HP at 6lbs of boost, 60lb injectors ... Mostly tinker with it in the slow lane on the weekends.

thats allot of HP Vette!

[Vettester]

AND a procharger???? that is SWEET!!!

I'm a little bit into a new harley fund. this one will be a bar hopper, stretched, raked, the same style stallone rode in expendables2. and it will have a procharger.

but damn dude, I don't usually think about cars much, but your.....?

I just got a link with some supped Harleys with ProChargers http://www.procharger.com/supercharger/blog/?p=448

thats allot of HP Vette!

Probably the best tip for preventing injuries is to avoid all these with HP! Give me another 10 years to figure it out

Heading to get some MSM here in just a few.

[Brazensol]

I've had tendonosis in my right forearm for years now. It is a pain to work around. Been trying lighter weights, higher reps, loose grip and lots of warm up prior to lifting. It still bothers me some but may be actually coming around now. I guess it will be there forever now. Tried doing ART with a chiropractor with no success... Supplementing with chondrotin and msm but not sure it is doing much for the elbow/forearm but my shoulder has definately seen some improvement!

[Times Roman]

I just got a link with some supped Harleys with ProChargers http://www.procharger.com/supercharger/blog/?p=448

.

i've been drooling over the procharger application on a harley for years. last i checked several years ago, they were only $5k. best to keep the engine stock, but beef up the drive train. HP increases up to 45%, more if you have the balls to dial it up more. but it does wear the engine when you slam it hard. so less is more with these things.

Pretty much no one will fvck with you when they see the procharger on the harley. pretty much know you got em beat, so very few will challange.

i went the other route, and supersized the engine, bigger jugs, bigger heads, higher compression, all of it. I didn't quite get the 45% increase in HP, but almost that much in torque. but with higher compression comes problems like starting for one. harder to turn over the engine. and overheating in a parade. so i have to be careful. i do have a small parade fan that helps with the overheating.

so did you put the procharger on yourself, or have someone else do it?

[Times Roman]

I've had tendonosis in my right forearm for years now. It is a pain to work around. Been trying lighter weights, higher reps, loose grip and lots of warm up prior to lifting. It still bothers me some but may be actually coming around now. I guess it will be there forever now. Tried doing ART with a chiropractor with no success... Supplementing with chondrotin and msm but not sure it is doing much for the elbow/forearm but my shoulder has definately seen some improvement!

almost forgot the reason for the thread. I get pretty excited about putting a blower on a harley.

anyways, check this out...
http://forums.steroid.com/showthread...n-s-TB-500-log...........

I just went to the gym today, and military press was much improved over last week. I'll update the log tomorrow, but you might want to consider TB500. our symptoms are almost identical, and i'm finally getting some relief.

Good luck!

[Brazensol]

almost forgot the reason for the thread. I get pretty excited about putting a blower on a harley.

anyways, check this out...
http://forums.steroid.com/showthread...n-s-TB-500-log...........

I just went to the gym today, and military press was much improved over last week. I'll update the log tomorrow, but you might want to consider TB500. our symptoms are almost identical, and i'm finally getting some relief.

Good luck!

Thanks for the link! I understand about the blower! I am counting down the days until I can get my Challenger and stick a Kenne Bell blower on it!

[bass]

almost forgot the reason for the thread. I get pretty excited about putting a blower on a harley.

anyways, check this out...
http://forums.steroid.com/showthread...n-s-TB-500-log...........

I just went to the gym today, and military press was much improved over last week. I'll update the log tomorrow, but you might want to consider TB500. our symptoms are almost identical, and i'm finally getting some relief.

Good luck!

glad you posted the link tr, read the whole thing and i am really interested. so how do you feel so far? can someone with high IGF-1 take it?

[Vettester]

so did you put the procharger on yourself, or have someone else do it?

No, after paying $65K for the car, I let the pros install it, plus injectors, and dyno-tune it. Also had the pod gauges installed.

I think Pro Charger only makes them for Harley when it comes to bikes. My wife will be glad to know that too since I now own a Kawi.

Thanks again for the info on the MSM. I'm ordering a jug of it! I want to get back to working legs like I used to.

[GirlyGymRat]

This site was given to me by TR. Just google msm powder. Info will come up.

www.bulkfoods.com

thx for the link. i had ordered bulk Christmas candy (for the company party) and never noticed the health food section. i see they have 90% whey protein...it is so much cheaper then what I am paying! appreciate it!

[Times Roman]

http://en.wikipedia.org/wiki/Methylsulfonylmethane

Evidence from clinical trials

Small-scale studies of possible treatments with MSM have been conducted on both animals and humans. These studies of MSM have suggested some benefits, particularly for treatment of osteoarthritis.

[edit] Osteoarthritis

A review by S. Brien, P. Prescott, N. Bashir, H. Lewith and G. Lewith of the two small randomized controlled trials of methylsulfonylmethane in osteoarthritis knee pain relief[11][12] "reported significant improvement in pain outcomes in the treatment group compared to comparator treatments; however, methodological issues and concerns over optimal dosage and treatment period were highlighted."[13]

The two trials included 168 people, of whom 52 received the drug. The review authors are careful to state: "No definitive conclusion can currently be drawn" and there is no "definitive evidence that MSM is superior to placebo in the treatment of mild to moderate osteoarthritis of the knee."[13] While one of the two studies suggests that taking MSM for 12 weeks or less may be safe, "further research is needed to assess its safety for long-term use."[14] Side effects of MSM ingestion include stomach upset, diarrhoea and headache.[14] In the absence of studies into dosage, longer-term safety and definitive efficacy trials, MSM must be considered experimental and should not be self-administered or prescribed outside clinical trials.[14]

After several reports that MSM helped arthritis in animal models, one study by P.R. Usha et al. had suggested that 1.5 g per day MSM (alone or in combination with glucosamine sulfate) was helpful in relieving symptoms of knee osteoarthritis.[12]

Kim et al. conducted a second clinical trial of MSM for treatment of patients with osteoarthritis of the knee. Twenty-five patients took 6 g/day MSM and 25 patients took a placebo for 12 weeks. Ten patients did not complete the study, and intention to treat analysis was performed. Patients who took MSM reported reduced pain and improved physical function, but no evidence was found of a more general anti-inflammatory effect; there were no significant changes in two measures of systemic inflammation: C-reactive protein level and erythrocyte sedimentation rate.[11]

[GirlyGymRat]

i went to livestrong for its uses and decided to buy it to see if it can help with my cranky shoulder problem whichis either tendotitis or rotator cuff. hope it helps

[Times Roman]

No, after paying $65K for the car, I let the pros install it, plus injectors, and dyno-tune it. Also had the pod gauges installed.

I think Pro Charger only makes them for Harley when it comes to bikes. My wife will be glad to know that too since I now own a Kawi.

Thanks again for the info on the MSM. I'm ordering a jug of it! I want to get back to working legs like I used to.

I have a proposal for you....

..... you trade me your vette and $500 and I'll look the other way when you "steal" my 98 Toyota Corolla. It's a dream and it even has a stereo, AND airconditioning!

Just make sure that damn thing passes smog AND has a full tank of gas!! =)

[kelkel]

^^Lets not forget the 8-Track Player!

[bass]

^^Lets not forget the 8-Track Player!

haha... a classic one (no pun)

BTW, just bought MSM! i'll report back of any changes. one thing i read that it could raise BP, i already have an issue with that, will keep an eye on it!

[APIs]

After 9 reconstructive surgeries over the past 5 years I can attest to the fact that full extension is a big no-no, lol. I can't stand when I hear a trainer telling someone; "make sure you get full extension", I feel like smacking them in the back of the head. Full extension on the preacher is what caused my distal bicep rupture which had to be re-attached (now that hurt). The only full extension I do these days is bench press. Everyone has to find their comfort zone & the amount of extension that feels OK without injuring one-self. I see people talking about swinging the weight, but if you watch the video it's really not swinging to the point of not being under control which is key. What I've learned lately is knowing when to call it quits. Meaning if you're not up to it that day or just don't feel right, back off or just come back the next day. I for one know I'm gonna be at the gym a year from now, so stopping a chest-workout after only 4 sets will actually pay dividends down the road by avoiding an injury in the first place.

[Times Roman]

After 9 reconstructive surgeries over the past 5 years I can attest to the fact that full extension is a big no-no, lol. I can't stand when I hear a trainer telling someone; "make sure you get full extension", I feel like smacking them in the back of the head. Full extension on the preacher is what caused my distal bicep rupture which had to be re-attached (now that hurt). The only full extension I do these days is bench press. Everyone has to find their comfort zone & the amount of extension that feels OK without injuring one-self. I see people talking about swinging the weight, but if you watch the video it's really not swinging to the point of not being under control which is key. What I've learned lately is knowing when to call it quits. Meaning if you're not up to it that day or just don't feel right, back off or just come back the next day. I for one know I'm gonna be at the gym a year from now, so stopping a chest-workout after only 4 sets will actually pay dividends down the road by avoiding an injury in the first place.

spoken like someone that knows the game of "injury avoidance"

btw... i'm becoming a believer. even with fly's today, I'm learning to not fully extend. avoided the pain of last week. I think i'm on to something here....

[LT75]

After 9 reconstructive surgeries over the past 5 years I can attest to the fact that full extension is a big no-no, lol. I can't stand when I hear a trainer telling someone; "make sure you get full extension", I feel like smacking them in the back of the head. Full extension on the preacher is what caused my distal bicep rupture which had to be re-attached (now that hurt). The only full extension I do these days is bench press. Everyone has to find their comfort zone & the amount of extension that feels OK without injuring one-self. I see people talking about swinging the weight, but if you watch the video it's really not swinging to the point of not being under control which is key. What I've learned lately is knowing when to call it quits. Meaning if you're not up to it that day or just don't feel right, back off or just come back the next day. I for one know I'm gonna be at the gym a year from now, so stopping a chest-workout after only 4 sets will actually pay dividends down the road by avoiding an injury in the first place.

Well said!! Like you, not 9 but I have had 3 shoulder and 4 knee surgeries. Knowing when to say when is important. There is nothing wrong with going lite for a day either. I cringe every time I see someone's butt touch the floor when they do hack squats.

[bass]

After 9 reconstructive surgeries over the past 5 years I can attest to the fact that full extension is a big no-no, lol. I can't stand when I hear a trainer telling someone; "make sure you get full extension", I feel like smacking them in the back of the head. Full extension on the preacher is what caused my distal bicep rupture which had to be re-attached (now that hurt). The only full extension I do these days is bench press. Everyone has to find their comfort zone & the amount of extension that feels OK without injuring one-self. I see people talking about swinging the weight, but if you watch the video it's really not swinging to the point of not being under control which is key. What I've learned lately is knowing when to call it quits. Meaning if you're not up to it that day or just don't feel right, back off or just come back the next day. I for one know I'm gonna be at the gym a year from now, so stopping a chest-workout after only 4 sets will actually pay dividends down the road by avoiding an injury in the first place.

well said API. this is exactly what i do too!

[kelkel]

Well said!! Like you, not 9 but I have had 3 shoulder and 4 knee surgeries. Knowing when to say when is important. There is nothing wrong with going lite for a day either. I cringe every time I see someone's butt touch the floor when they do hack squats.

Unless of course it's a hot fitness model!