Mid October Q and A

SideSteel

Hey!

So here's a quick thread for any relatively short questions you may have especially if you're shy about making a new thread.

Additionally -- I'll likely be taking on 1-2 additional people in November for coaching -- feel free to take a look at that thread for info or just shoot me a PM if you're interested.

Thanks!
Patrick

tcunbeliever

Any suggestions for carpal tunnel? I have found that it's definitely hindering my ability to lift anything heavier than 20-30# and I'd like to lift heavier, I think my muscles could lift heavier, but my wrists definitely cannot lift heavier, and some days can't even lift that much. I have had success with MSM in the sense that I don't have the daily pain when taking it, which is so nice. And I sleep in the wrist braces, so very sexy (not), and don't wake up with numb hands any more. But, I still have sharp pain with heavy objects. Is there a real long term solution to this???

DopeItUp

tcunbeliever wrote: »

Any suggestions for carpal tunnel? I have found that it's definitely hindering my ability to lift anything heavier than 20-30# and I'd like to lift heavier, I think my muscles could lift heavier, but my wrists definitely cannot lift heavier, and some days can't even lift that much. I have had success with MSM in the sense that I don't have the daily pain when taking it, which is so nice. And I sleep in the wrist braces, so very sexy (not), and don't wake up with numb hands any more. But, I still have sharp pain with heavy objects. Is there a real long term solution to this???

I've had carpal tunnel for years, I have to use wrist rests at the computer, sleep with the wrist braces, etc.. Numb hands pretty commonplace regardless.

Is the pain when pushing or pulling? I assume the former. Wrist wraps are a godsend for me. Over the past few years I've done all my warmups without wrist wraps, only wrapping on my top sets. This has allowed me to progress my wrist strength slowly and safely but still maintain support and prevent injury on the heavy stuff.

After about 4 years of this I can handle ~225lbs on bench without wrist wraps but after that I have to wrap up. Originally anything over 135 was bad...really bad. With wraps there is no limit, I have handled 335 without pain. Nothing to write home about but it is possible to get there.

Last side note, I do avoid any exercise with extreme wrist extension. No push-ups and no front squats for example. Exercise and/or grip modification may be needed to help alleviate symptoms.

tcunbeliever

pain is both, and even just gripping...like yesterday was leg day, which is just holding 20# dumbells, and I did ok, no nerve spasms or dropping the weights is always a plus, but yes pain, and today my wrists are a bit achy, nothing I can't tolerate...if I had tried that with 40# I would have likely ended up dropping the weights half way through with the sharp nerve pains...I will look into the wraps, I don't really know anything about them at this point, but they sound promising.

tcunbeliever

I also do a lot of yoga and fairly frequent push ups which may be hindering things, not sure if I would be willing to give up the yoga...I may have to change priorities if I'm going to progress with weights...

StephieWillcox

^ do you have access to a barbell? If you take a false grip on the barbell you shouldn't be having any wrist problems as you're not really gripping anything. It helps a lot with my wrist pain, and I don't really use dumbbells for that reason.

nossmf

A pair of dumbbells can help with pushups since you can keep your wrists straighter instead of bending them back.



Question for the community: I've read multiple tips for bench pressing which say to try to bend the bar as a means to engage the lats. Which direction are we supposed to bend it? Do you try to pull the ends of the bar towards the ground, so an outside observer sees an arch? Do you try to push the ends up, like a letter "U" ? Is the bending horizontal to the ground?

taco_inspector

nossmf wrote: »

...
Question for the community: I've read multiple tips for bench pressing which say to try to bend the bar as a means to engage the lats. Which direction are we supposed to bend it? Do you try to pull the ends of the bar towards the ground, so an outside observer sees an arch? Do you try to push the ends up, like a letter "U" ? Is the bending horizontal to the ground?

It's always been ends down (frowny face) to help engage the lats. Just lay on your back and give em both a try, trying to flex the bar into a "U" shape should be felt more in your pecs (a natural pulling motion for the pecs), while trying to bend the bar-tips downward adds isometric pulling load to your lats (you should be able to feel that across the full width of your lats).

Use your stiffened lats as a platform to push your presses away from (think like "Han, Chewie, Luke, and the princess in a trash-compactor")... that always seems to get the lift focused correctly (provided I've got my elbow directly under my grip)

SideSteel

nossmf wrote: »

A pair of dumbbells can help with pushups since you can keep your wrists straighter instead of bending them back.



Question for the community: I've read multiple tips for bench pressing which say to try to bend the bar as a means to engage the lats. Which direction are we supposed to bend it? Do you try to pull the ends of the bar towards the ground, so an outside observer sees an arch? Do you try to push the ends up, like a letter "U" ? Is the bending horizontal to the ground?

I think it depends on what you're trying to accomplish.

I tend to over-tuck my elbows and so I'm currently playing around with pulling the bar apart -- it tightens the lats and also promotes the elbows flaring out a bit more.

Bending the bar such that you're trying to pull the outsides towards your feet will tend to promote tucking the elbows more.

DopeItUp

tcunbeliever wrote: »

pain is both, and even just gripping...like yesterday was leg day, which is just holding 20# dumbells, and I did ok, no nerve spasms or dropping the weights is always a plus, but yes pain, and today my wrists are a bit achy, nothing I can't tolerate...if I had tried that with 40# I would have likely ended up dropping the weights half way through with the sharp nerve pains...I will look into the wraps, I don't really know anything about them at this point, but they sound promising.

Some lifting straps would help with the pulling movements when you're having trouble too. I would say the biggest thing for me was avoiding the exercises that really hurt like the push-ups. It just kept re-aggravating the issue even though it didn't hurt TOO badly at the time. Try your best to keep your wrists as straight as possible whenever possible, IMO.

psuLemon

What is your favorite lift?

nossmf

DopeItUp wrote: »

I would say the biggest thing for me was avoiding the exercises that really hurt like the push-ups. Try your best to keep your wrists as straight as possible whenever possible, IMO.

What about knuckle pushups, or pushups using DB handles? Certainly not for everybody, but could they be a viable option for some?

fattenedoyster

I've been lifting just over a year, and eat at around maintenance. Currently doing SL 5x5. I find that - particularly for squats - the first 3 reps are fine, but I need to pause for several breaths before reps 4 and 5 to be able to achieve them. Is this fine? Or an indication that I should change something?

jo_marnes

fattenedoyster wrote: »

I've been lifting just over a year, and eat at around maintenance. Currently doing SL 5x5. I find that - particularly for squats - the first 3 reps are fine, but I need to pause for several breaths before reps 4 and 5 to be able to achieve them. Is this fine? Or an indication that I should change something?

Personally I'd say this was fine. I pause between each rep to reset breathing - that way I don't end up holding my breath for the entire set whilst keeping my core tight

SideSteel

psulemon wrote: »

What is your favorite lift?

Wrist curls.

But seriously it's probably the deadlift. I'm better at squatting and I like squatting but I think I enjoy deads the most.

heybales

tcunbeliever wrote: »

I also do a lot of yoga and fairly frequent push ups which may be hindering things, not sure if I would be willing to give up the yoga...I may have to change priorities if I'm going to progress with weights...

How is daily posture?

Only ask because vast majority of friends with it started because of poor work posture where hands were used a lot, hunched over pinching the origin of the nerve in upper spine.
Some caught early and it got better despite still doing work.
Others never caught it and then the hand work kept piling on inflammation too, and recovery even with better posture couldn't overcome progression to worst state - surgery and rest finally got over it.
The minority of friends just didn't have the physical wrist makeup that allowed constant wrist/hand usage to be a good fit, always problems.

tcunbeliever

My posture is actually really good, I get comments on it way too often - probably from all the yoga and dance!

I do a lot of typing most days, plus cooking and sewing and cleaning and driving...didn't have a problem keeping up with it until I started creeping toward 40...used to have to wear the braces day and night, but the MSM helped a lot so I have been able to drop them during the day, even when I have a lot going on. Recently added boron as a supplement, but it will take another couple weeks to see if that one makes a difference.

dandur

While I'm sure every one of your clients' warm up is different depending on the person, what is something that you universally recommend as far as a comprehensive warmup prior to kicking *kitten*?

edit - wording

SideSteel

dandur wrote: »

While I'm sure every one of your clients' warm up is different depending on the person, what is something that you universally recommend as far as a comprehensive warmup prior to kicking *kitten*?

edit - wording

I actually don't have any universal recommendations for warming up.

That being said, for resistance training I generally have people do high volumes with very low loads, and gradually increase load while reducing volume.

That's going to look different for someone who squats 135 vs someone who squats 450.

For example, someone squatting 135 might do the following

5 to 10 minutes treadmill (optional)
Bodyweight Squat 1-2 x 10
Empty bar x 8 to 10
85 x 6
105 x 3
120 x 1
135 x working sets


Whereas someone who squats 450 might look something like this
Bar x 10
135 x 10
225 x 4-6
315 x 1-3
365 x 1
405 x 1
430 x 1
450 x working sets


Then I'd additionally have people take an individualized approach towards mobility and prehab type of work. For example some people may perform better with some mobility drills and/or foam rolling, but I would never recommend that universally because for some it would strictly be a waste of time and energy.

And then as a general trend I would reduce warmups substantially on successive movements that involve similar muscle groups.

For example if someone were following bench press with a tricep extension I'd be fine having them do minimal warmups on the tricep extension.