forearm pain

[Ripped100]

Just curious if anyone else gets severe forearm pain while doing curls? This is not new for me, it's been that way since I started. After my set I have to release the bar real slowly so the pain is bearable. It just feels like my arms are going to break. A couple others in my gym have the same problem and I wondered if anyone knows what causes it.

 

[Freddy]

Just curious if anyone else gets severe forearm pain while doing curls? This is not new for me, it's been that way since I started. After my set I have to release the bar real slowly so the pain is bearable. It just feels like my arms are going to break. A couple others in my gym have the same problem and I wondered if anyone knows what causes it.

You've likely over developed the muscles that close your hand, creating a strength imbalance with the muscles that open it.

One easy solution is to buy the "Outer Limit Loops" from Ironmind.com and do curls with them. I know I've been recommending them a lot, and its not because I'm their salesman, I just think they're a quality product.

If $20 is too much for you, just get a bucket of rice, plunge your hand in, and open it against the rice as resistance.

 

[Neodavid]

Or use one hand to hold the fingers down as they push it open???

After checking out that loop thing, I wondered about it and experimented with that movement. I'm horribly weak at it, so you may have something there... certainly makes biological sense.

That's two so far Freddy, keep em coming man.

You've likely over developed the muscles that close your hand, creating a strength imbalance with the muscles that open it.

One easy solution is to buy the "Outer Limit Loops" from Ironmind.com and do curls with them. I know I've been recommending them a lot, and its not because I'm their salesman, I just think they're a quality product.

If $20 is too much for you, just get a bucket of rice, plunge your hand in, and open it against the rice as resistance.

 

[Freddy]

Or use one hand to hold the fingers down as they push it open???

After checking out that loop thing, I wondered about it and experimented with that movement. I'm horribly weak at it, so you may have something there... certainly makes biological sense.

That's two so far Freddy, keep em coming man.

Well, I don't really like self-resistance like what you described there. Now, there is a huge difference between bodyweight resistance and self resistance. I like bodyweight exercises (pushups, chinups, weighted and unweighted) for main workouts, GPP or extra workouts. But "self resistance" I just don't think works well. Zatsiorsky has a good section of "Science and Practice of Strength training" dedicated to explaining the differences between bodyweight resistance and self resistance, and I don't think I can do an adiquate job summerizing it. So if you're really curious about why I don't like the idea of using one hand to provide resistance against the other hand, you can check out his book.

But, if you want another idea to strengthen the muscles that open your hand, without spending $20 (Outer Limit Loops) or keeping a big bulky bucket of rice (or sand) around, then try this idea: Just use a simple rubber band. Wrap it around your fingers and open your hand against the resistance of the rubber band.

I got this idea from Vince Dizenso, one of the best bench pressers in the world. He's benched 700+ multiple times in competition and in the gym, getting as high as 760+ in one competition. He's also benched 700 in single poly equipment, so no matter how you slice it he's a pretty strong guy. Can do 500+ incline benches, and 400-500 pound overhead presses from eye level up. Used to squat 700 pounds in competition before he hurt himself.

He had pretty bad forearm pain, and he said the elastic band worked pretty well. Again, thats a cheap, simple solution for the guys who don't want to pay a lot of money or lug around a bucket of sand. I still think the OL loops are the best, with rice or sand being a close second, and rubber bands being inferior (but still good) to both.

The problem with splitting up your training into "bodyparts" is that you tend to neglect important bodyparts that you can't see, hence strength imbalances develop. Even if you don't believe that compound movements are superior (which they are, and I'm glad you agree with this Neodavid) you still can't deny that when you do complicated multi-joint exercises like squats and powercleans, you tend to train most muscles in your body. This means you'll likely prevent imbalances from developing.

However, one thing thats hard to prevent is the imbalance of opening/closing your hand. Even if you train really smartly, with lots of compound movements, this is still a tricky one. Do what we talked about here, and you're all set.

 

[Neodavid]

Yeah, that's an easy imbalance to see. Just no one ever thinks of that as an imbalance... which makes it sneakier. Rubber bands for now it is, we'll see how that works out.

I got a buddy like that, Andy Fiedler. He recently dropped bodyweight from 315 down to 269, so he could do an 810 lb bench and be the first big guy to get triple his bodyweight. Hasn't done it in competition yet, this was at the gym with a shirt.

Heard Scott Mendleson got 1000 unofficially. Holy Criminy, what a freak.

Well, I don't really like self-resistance like what you described there. Now, there is a huge difference between bodyweight resistance and self resistance. I like bodyweight exercises (pushups, chinups, weighted and unweighted) for main workouts, GPP or extra workouts. But "self resistance" I just don't think works well. Zatsiorsky has a good section of "Science and Practice of Strength training" dedicated to explaining the differences between bodyweight resistance and self resistance, and I don't think I can do an adiquate job summerizing it. So if you're really curious about why I don't like the idea of using one hand to provide resistance against the other hand, you can check out his book.

But, if you want another idea to strengthen the muscles that open your hand, without spending $20 (Outer Limit Loops) or keeping a big bulky bucket of rice (or sand) around, then try this idea: Just use a simple rubber band. Wrap it around your fingers and open your hand against the resistance of the rubber band.

I got this idea from Vince Dizenso, one of the best bench pressers in the world. He's benched 700+ multiple times in competition and in the gym, getting as high as 760+ in one competition. He's also benched 700 in single poly equipment, so no matter how you slice it he's a pretty strong guy. Can do 500+ incline benches, and 400-500 pound overhead presses from eye level up. Used to squat 700 pounds in competition before he hurt himself.

He had pretty bad forearm pain, and he said the elastic band worked pretty well. Again, thats a cheap, simple solution for the guys who don't want to pay a lot of money or lug around a bucket of sand. I still think the OL loops are the best, with rice or sand being a close second, and rubber bands being inferior (but still good) to both.

The problem with splitting up your training into "bodyparts" is that you tend to neglect important bodyparts that you can't see, hence strength imbalances develop. Even if you don't believe that compound movements are superior (which they are, and I'm glad you agree with this Neodavid) you still can't deny that when you do complicated multi-joint exercises like squats and powercleans, you tend to train most muscles in your body. This means you'll likely prevent imbalances from developing.

However, one thing thats hard to prevent is the imbalance of opening/closing your hand. Even if you train really smartly, with lots of compound movements, this is still a tricky one. Do what we talked about here, and you're all set.

 

[Freddy]

Yeah, that's an easy imbalance to see. Just no one ever thinks of that as an imbalance... which makes it sneakier. Rubber bands for now it is, we'll see how that works out.

I got a buddy like that, Andy Fiedler. He recently dropped bodyweight from 315 down to 269, so he could do an 810 lb bench and be the first big guy to get triple his bodyweight. Hasn't done it in competition yet, this was at the gym with a shirt.

Heard Scott Mendleson got 1000 unofficially. Holy Criminy, what a freak.

Fiedler is a true freak. To all the guys on the board who think powerlifters look like sumo wrestlers, I would just point him out to you. While I haven't met him in person, I've seen pictures of him and can tell you that he often competes with a full six pack. Definitely not a "fat powerlifter". Neo, maybe you can tell us how often he is this lean. I know when Animal Mass watched him compete, he was VERY lean.

Mendleson is the man, another very lean powerlifter. Looks like an BBer most of the time. I know he's been toying around with some insane weights in the gym, but lets wait and see what he does in competition. Remember, he still hasn't put up an official 900, so these 1000 pound benches are probably more "show than go". No disrespect to Scot, he's definitely one of my heros, but he has a tendancy to hit really big weights in the gym and bomb out at the important competitions.

He usually wears his bench shirts so tight that he can't touch weight. Well, it doesn't matter how many partial 900s you can do, if the weight doesn't touch your chest you're not benching it. Again, no disrespect, but if he decides to come out of retirement, his competition is too steep to be missing weights on account of that.

When up against guys like Rychlac and Kennely Mendy usually would rather bomb out with heavier weights than risk missing more realistic weights. He's done this at the Arnold, at the first BA, and other high profile meets.

Mendy is the fucking man, I just wish he would be more consistant in the future.

 

[Neodavid]

Andy is sold out, even to die for this stuff. He flat out told me so, and the things he puts up with to do this are rediculous. This is really his life.

He's always got a six pack, even at 300lbs, never seen him without it.

I told the guys here once how much test he took, but they didn't believe me. I can understand that... But it was around 2500 (not 250) per DAY, just before a context. I ain't making that up...

Don't know anything about Scott except you have to be impressed with that guy. Too bad he has trouble at meets. So does Andy actually. Must be tough under pressure or something.

Who wouldn't be excited to see the first 1000 lb bench. WOW.

Fiedler is a true freak. To all the guys on the board who think powerlifters look like sumo wrestlers, I would just point him out to you. While I haven't met him in person, I've seen pictures of him and can tell you that he often competes with a full six pack. Definitely not a "fat powerlifter". Neo, maybe you can tell us how often he is this lean. I know when Animal Mass watched him compete, he was VERY lean.

Mendleson is the man, another very lean powerlifter. Looks like an BBer most of the time. I know he's been toying around with some insane weights in the gym, but lets wait and see what he does in competition. Remember, he still hasn't put up an official 900, so these 1000 pound benches are probably more "show than go". No disrespect to Scot, he's definitely one of my heros, but he has a tendancy to hit really big weights in the gym and bomb out at the important competitions.

He usually wears his bench shirts so tight that he can't touch weight. Well, it doesn't matter how many partial 900s you can do, if the weight doesn't touch your chest you're not benching it. Again, no disrespect, but if he decides to come out of retirement, his competition is too steep to be missing weights on account of that.

When up against guys like Rychlac and Kennely Mendy usually would rather bomb out with heavier weights than risk missing more realistic weights. He's done this at the Arnold, at the first BA, and other high profile meets.

Mendy is the fucking man, I just wish he would be more consistant in the future.

 

[Freddy]

Andy is sold out, even to die for this stuff. He flat out told me so, and the things he puts up with to do this are rediculous. This is really his life.

He's always got a six pack, even at 300lbs, never seen him without it.

I told the guys here once how much test he took, but they didn't believe me. I can understand that... But it was around 2500 (not 250) per DAY, just before a context. I ain't making that up...

Don't know anything about Scott except you have to be impressed with that guy. Too bad he has trouble at meets. So does Andy actually. Must be tough under pressure or something.

Who wouldn't be excited to see the first 1000 lb bench. WOW.

I believe the dosage, there are athletes in every sport who are willing to push the envelope...I'm not "hating" or being disrespectful, I've been told this by many of the top guys. Its just the way of the world.

But for every athlete that does large dosages, believe me, there are those who are still being conservative. Vince Disenso for instance, who I mentioned early, has put up his best lifts while on dosages smaller than what a lot of guys here take. Its all preference I guess.

 

[Neodavid]

Another guy at the gym tried doing ONE of the orals Andy was doing (by the handful, many kinds) don't know what it was, but they call it the heart attack pill... He was 58 years old, but in good shape. He had a heart attack... duh!!! Fortunately he recovered, and a year later the doc says it's as though he never had one (health of his heart).

I'll stick with plain old test and injectables that don't freak on the liver, thank you very much. (I'm a whimp, don't have Andy's drive or genetics).

Andy went to school to be a priest. He's quite a spiritual guy, and though it may be a bit odd, I believe every man has his own path. If you try to follow another man's path, you aren't under the same protection. You will get hurt or killed doing the things they do every day.

Andy has a full head of hair and is in absolutely perfect health. Go figure.

Preference is a good word for it... I like to use 'inspiration'. If a thing inspires you from the heart, go for it. If it's you in your head trying to figure things out, forget it, it will only lead to disaster.

I believe the dosage, there are athletes in every sport who are willing to push the envelope...I'm not "hating" or being disrespectful, I've been told this by many of the top guys. Its just the way of the world.

But for every athlete that does large dosages, believe me, there are those who are still being conservative. Vince Disenso for instance, who I mentioned early, has put up his best lifts while on dosages smaller than what a lot of guys here take. Its all preference I guess.

 

[Freddy]

Another guy at the gym tried doing ONE of the orals Andy was doing (by the handful, many kinds) don't know what it was, but they call it the heart attack pill... He was 58 years old, but in good shape. He had a heart attack... duh!!! Fortunately he recovered, and a year later the doc says it's as though he never had one (health of his heart).

I'll stick with plain old test and injectables that don't freak on the liver, thank you very much. (I'm a whimp, don't have Andy's drive or genetics).

Andy went to school to be a priest. He's quite a spiritual guy, and though it may be a bit odd, I believe every man has his own path. If you try to follow another man's path, you aren't under the same protection. You will get hurt or killed doing the things they do every day.

Andy has a full head of hair and is in absolutely perfect health. Go figure.

Preference is a good word for it... I like to use 'inspiration'. If a thing inspires you from the heart, go for it. If it's you in your head trying to figure things out, forget it, it will only lead to disaster.

Whatever the reason, the top guys certainly seem to be able to get away with a lot more than the rest of us. I guess thats why they are the top guys.