Tennis elbow is an overuse injury, so switching to Starting Strength would definitely help.
Also consider more of the boring stuff like stretching and foam rolling, etc. It probably won’t prevent inflammation arising from doing sets of 30 bicep curls or whatever but it does help with monitoring when you’re tight and where.
Super high volume seems to be a crossfit thing. I don’t think there’s much benefit to doing, say, 100 BW squats instead of 10 loaded squats. And very high volume has big downsides like inflammation in ligaments and tendons.
Doesn’t 5 3 1 have a lot of volume? For the assistance stuff at least? Any input on whether that’s a problem?
I was thinking of those IMO absurd workouts with like 50 or 100 squats, 50 or 100 kipped “pull ups”, etc.
Took a quick look at lifting apps. Some look ok, but I don’t really think i need one as i know all my weights and reps. I suspect only point of logging atm would be historical. Anyone think there’s a legit app (esp for dumbell workouts). Is there any tangible benefit?
(I do full body dumbell 3x week with 3 sets of 8-12 reps. bench, dead, squat, standing overhead press, row with 1 knee on bench, standing curl, tricep extension.)
I think a notebook is the way to go. Especially now we are all at home so space/portability isn’t an issue.
There’s something satisfying about working your way through a book one page at a time.
I used to be a gym junkie, but after moving to Japan and with no good gym nearby, I’ve been working out at home for the past five years.
Also, until a recent kettle ball purchase, I’ve been doing exclusively body-weight-based workouts.
This site has an assortment of great mostly equipment-free workouts. They may look simple at a glance, but many of them are plain brutal:
I’ve been using an app called JEFIT for years that is great. At its core it’s basically the digital version of a notebook. You can set up custom workouts yourself and track weight/reps. The app has other capabilities like social media posting but I ignore all that.
Also, RE: elbow issues, I’ve barely been working out for the past couple months and still just cannot shake this golfer’s elbow in my left arm. It was really painful this morning just extending my elbow and wrist. It’s really frustrating and I’m open to ideas if anyone has any.
Does it hurt if squeeze your fist tight, with a straight arm?
The straight arm produces a bit of soreness. No pain squeezing fist, some increase in soreness when bending wrist backwards ie. stretching the inner forearm muscle
My best guess is that you are going to have to wait for something to heal up near your elbow, and then make a really concerted effort to stretch your arm in exactly the manner you describe that hurts now. I would try:
Two or three times a day apply a heat pack to the sensitive area for 20 minutes flowed by a cold pack for 20 minutes. The goal is to increase circulation there with the heat, bit then add cold to limit inflammation.
After doing that for a couple of days try stretching. Oh and also a lacrosse ball rolling around for identifying knots might help.
Thanks. It’s actually been a problem for almost 2 years now. I’ve got a theraband that I’ve used occasionally (along with taking time off from working out) but haven’t done heat or anything. It seems most tight in the morning, as if there’s something about the way I sleep that is causing it to shorten and then get angry at being stretched.
If you have something like a light grip trainer that might help too, just to keep the forearm muscles warm without putting them under alot of tension.
I can do about an hour and 15 minutes on my stationary bike before it starts getting uncomfortable/cramping/joints hurting. Stationary bike is awesome because I can give my full attention to the television.
Any recommendations for upper body/core workout with emphasis on cardio?
I do my stationary bike in 20 minute chunks. I get up and walk around a bit in-between, drink some water. It seems to help with the repetitive stress.
I want to split out back and shoulder day into two days. I think I’m good on shoulder day but I could use some advice for back day with the weights I have. For reference I also have a chest day, arms/forearms day and leg day with squats, deads and barbell shrugs.
Shoulder day:
Back day:
Basically I think my lats aren’t getting much work now - as upright rows is the only thing that hits them. I think my lower back is pretty strong from deadlifts. So I’m looking for anything I can do with my setup for my lats.
Heavy barbell bent over rows are probably going to give you as much lat work as you’d ever want. Just keep your elbows tucked pretty close to your body, rowing with flared elbows will hit your traps quite a bit and less lats.
The main thing you’re missing is pull ups. I think barbell rows + pullups + maybe some one arm rows for unilateral work should cover it.
Ok assuming that’s my base back exercise - what other three would you add? Do bent over dumbbell rows still have value?
I could try to do some kind of lat thing with the barbell on the squat rack - like in a seated position (but not on a seat) - partially supporting my weight with my feet on the ground. The good news is I can’t even do a real pullup anywhere near my body weight, so partial weight will still be really good. Seems dangerous like I might pull something or break my equipment, but probably no way I can kill myself.
I agree, pull-ups are great (just don’t kip like a bitch). I think pull-ups + bent-over rows + deadlifts is a pretty well-rounded group of back exercises. One-arm dumbell rows are good too, just don’t heave them like some people in gyms do.
In pre-COVID times when I had access to a gym (and just had a two-day split, leg/back/bi and shoulder/chest/tri) I did deadlifts and pull-ups every leg/back/bi day and alternated bent-over BB rows and one-arm DB rows every other day.