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  • 02-11-18, 9:29 am (EST)

    Chest and back injury from push-ups

    February 11, 2018, 9:29 am

    Hi, before I start some information that is not already on my profile page(make sue you check it out):

    • I have always done push-ups a few times per week but no regular training until now. Just discovered Scott and want to start training with full intention.
    • MY MACROS:
      PROTEIN = 215g 860 cal
      CARBS = 200g 800 cal
      FAT = 85g 765 cal
      2425cal
    • I calculated macros but Still figuring out how to follow them exactly. I know it has to be done to get a referenece, not for forever. But I'm eating extremely healthy already.

     

    The main story

    I have been loving push-ups most of my life. About one month ago I was searching on push-up routines on youtube and first time clicked on Scotts video of "6 dumbest mistakes while doing push-ups" and then on the "pyramid push-up chest routine" video. I was very amazed about this video and incorporated it into my daily lifestyle immediately. But I misheard him saying 3 times a week and I started doing them every single day for about 2-3 weeks. I was very happy. It was also a very good relief from studying for exams. Just after my last exam, the day when I drove on my 1 week "vacation", when I was doing the morning routine some sharp pain surged into my left chest. It did not feel horrible enough to stop the exercise but after that exercise I have been feeling a very sharp pain in my chest every single time I breathe. I did a 3-day break from push-ups, even got a massage from a pro friend. And the pain almost stopped. Then, 5th day after the incident, I decided to do half of the pyramid routine. This brought the pain up more powerfully than ever. My movement was very restricted. Then I went to a official physiotherapist who opened me up more and gave me home exercises. For now, I think 10 days have passed, and I still feel it very strongly in my chest and back. It feels like an invisible spear is through my body, because I feel it in my chest and in my back also. The exact point of pain is right below the collarbone , little closer to the symmetry axis of the body. And also on the back somewhere near the edge of soulderblade and on left upper back.

    The question

    I am in a very beginner state with my muscles, but I feel very confident, that I have a huge potential to achieve anything that I wish quite very fast(not that I'm in a hurry). Sadly this accident or injury now puts on restrictions. I was planning to start with the beginners guide on this website to get all my muscles some activity. But Now I realized that I have to approach very carefully to those sore areas, because they react in a very painful way and not while doing the exercise but afterwards. So I'd like to first ask, considering my condition, which home exercises could you guys recommend for me to start doing daily? First just to get my muscles warm and then I'd like to do some circuit exercises, anything that is possible to do home. I have also 2x10kg dumbbells with changeable weights and a resistance strap.

    I watched all the videos in the beginners guide and also everything about muscle-mind connections and muscle imbalances as that might have been one of the causations and etc . My left chest muscle is actually moderately larger and my shoulders lean to front.

    My plan is actually to start exercising at home, get all my muscles in a moderate state of readiness, smooth out that injury, achieve a state where my body is fully vitalized and to use all this to get my body ready to hit the gym. I estimate about 1-2 months for this prep period. In the gym of course I would start at first with the exercises in the beginners guide and then probably will take on a full program. I'm saving the platinum trial for the gym time.


    I just love this community!

    26 years old physics master's student from Estonia.

  • 02-11-18, 5:45 pm (EST)

    Chest and back injury from push-ups

    February 11, 2018, 5:45 pm
    Posted by: RixRax

    Hi, before I start some information that is not already on my profile page(make sue you check it out):

    • I have always done push-ups a few times per week but no regular training until now. Just discovered Scott and want to start training with full intention.
    • MY MACROS:
      PROTEIN = 215g 860 cal
      CARBS = 200g 800 cal
      FAT = 85g 765 cal
      2425cal
    • I calculated macros but Still figuring out how to follow them exactly. I know it has to be done to get a referenece, not for forever. But I'm eating extremely healthy already.

     

    The main story

    I have been loving push-ups most of my life. About one month ago I was searching on push-up routines on youtube and first time clicked on Scotts video of "6 dumbest mistakes while doing push-ups" and then on the "pyramid push-up chest routine" video. I was very amazed about this video and incorporated it into my daily lifestyle immediately. But I misheard him saying 3 times a week and I started doing them every single day for about 2-3 weeks. I was very happy. It was also a very good relief from studying for exams. Just after my last exam, the day when I drove on my 1 week "vacation", when I was doing the morning routine some sharp pain surged into my left chest. It did not feel horrible enough to stop the exercise but after that exercise I have been feeling a very sharp pain in my chest every single time I breathe. I did a 3-day break from push-ups, even got a massage from a pro friend. And the pain almost stopped. Then, 5th day after the incident, I decided to do half of the pyramid routine. This brought the pain up more powerfully than ever. My movement was very restricted. Then I went to a official physiotherapist who opened me up more and gave me home exercises. For now, I think 10 days have passed, and I still feel it very strongly in my chest and back. It feels like an invisible spear is through my body, because I feel it in my chest and in my back also. The exact point of pain is right below the collarbone , little closer to the symmetry axis of the body. And also on the back somewhere near the edge of soulderblade and on left upper back.

    The question

    I am in a very beginner state with my muscles, but I feel very confident, that I have a huge potential to achieve anything that I wish quite very fast(not that I'm in a hurry). Sadly this accident or injury now puts on restrictions. I was planning to start with the beginners guide on this website to get all my muscles some activity. But Now I realized that I have to approach very carefully to those sore areas, because they react in a very painful way and not while doing the exercise but afterwards. So I'd like to first ask, considering my condition, which home exercises could you guys recommend for me to start doing daily? First just to get my muscles warm and then I'd like to do some circuit exercises, anything that is possible to do home. I have also 2x10kg dumbbells with changeable weights and a resistance strap.

    I watched all the videos in the beginners guide and also everything about muscle-mind connections and muscle imbalances as that might have been one of the causations and etc . My left chest muscle is actually moderately larger and my shoulders lean to front.

    My plan is actually to start exercising at home, get all my muscles in a moderate state of readiness, smooth out that injury, achieve a state where my body is fully vitalized and to use all this to get my body ready to hit the gym. I estimate about 1-2 months for this prep period. In the gym of course I would start at first with the exercises in the beginners guide and then probably will take on a full program. I'm saving the platinum trial for the gym time.


    I just love this community!

    Hey @rixrax.

     

    Your macros look good, so that is a good start (as long as that has you in a calorie surplus so that you can build muscle).

     

    For your main story.. sorry to hear about your chest injury. Injuries always suck when they set you back so much from making progress. It's tough to say where you can start for now.. obviously, from the sounds of it, you can't really do any chest movements at the moment if even push-ups cause you extreme pain? And you also say you have some pain around your left upper back.. so that would limit your back movements as well, I'm guessing?

     

    Because of that, you might have to start working on things like abs, legs, and maybe some arm movements if you can. For your chest, it would be a matter of finding 'easier' exercises you can do without any pain. For example, can you do push-ups on your knees? Or push-ups with your hands on a bench? These are two variations with won't be as tough as regular push-ups, and if you can do them pain free, would be a way of still working around your injury as it heals.

     

    Are you still seeing your physiotherapist regularly to keep getting work done on the painful areas? Sounds like some tightness that just needs to be worked out over time. You can also do soem self massage yourself around tight spots, and if you have a foam roller or lacrose ball or something similar, that will help you dig in there as well. Do some light resitance band work as well to stretch out the chest if you can without pain. The main thing is to play around with different exercises and find ones that don't cause pain.

     

    I would suggest you start with the home program I have on the site which you can do with your dumbbells.. but because of the injury, you might not be able to do all of the movements there either just yet. It's probably going to be a case of working on what you can while rehabing your injury until it's 100%, at which point you can get back into full training with a solid program.

     

    Hope that helps man!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 02-11-18, 7:48 pm (EST)

    Chest and back injury from push-ups

    February 11, 2018, 7:48 pm

    Sorry to hear about your injury man, hope you recover quickly. Sounds like you'll be back on feet soon enough and you'll absolutely love these programs!

     

    Cheers

    Stephan

  • 02-12-18, 7:43 pm (EST)

    Chest and back injury from push-ups

    February 12, 2018, 7:43 pm

    Its weird that back exercises don't affect it much. For example I did pull-ups some days ago and they felt great. I think I might want to even try exercises that focus on back. I need to do exercises that don't affect the chest. I can do push-ups, the pain is very mild while I'm doing them πŸ˜€ The effect comes afterwards. Tried to do very few πŸ˜€


    Anyone can try to give an in depth scientific explanation what actually happened in my chest and back and why to they react very strongly now after that sudden moment?

    Today I did all your warm up exercises and then did some biceps, triceps and shoulders with dumbells by following your videos. Sadly some shoulder exercises hit the painful spot a little. I got carried away 😜 Going to focus a little more on legs and abs tomorrow.

    Thanks for the massage tips. I will do anything I can. Massage and strech as much a s possible.

    Which home program did you mean? Maybe I cant find it because I'm not a platinum member yet. At the moment I'm surfing through your youtube channel and picking exercises that I like. All are awesome, I just need to put extra effort in choosing which to start doing regularly.

    Can you say what's the main difference between syntha-6 isolate and edge? protein content seems quite similar. I see your site doesn't sell isolate any more.

    Thanks for all the help. Feels very good to train, I'm very exited.

    26 years old physics master's student from Estonia.

  • 02-14-18, 5:09 am (EST)

    Chest and back injury from push-ups

    February 14, 2018, 5:09 am
    Posted by: RixRax

    Its weird that back exercises don't affect it much. For example I did pull-ups some days ago and they felt great. I think I might want to even try exercises that focus on back. I need to do exercises that don't affect the chest. I can do push-ups, the pain is very mild while I'm doing them πŸ˜€ The effect comes afterwards. Tried to do very few πŸ˜€


    Anyone can try to give an in depth scientific explanation what actually happened in my chest and back and why to they react very strongly now after that sudden moment?

    Today I did all your warm up exercises and then did some biceps, triceps and shoulders with dumbells by following your videos. Sadly some shoulder exercises hit the painful spot a little. I got carried away 😜 Going to focus a little more on legs and abs tomorrow.

    Thanks for the massage tips. I will do anything I can. Massage and strech as much a s possible.

    Which home program did you mean? Maybe I cant find it because I'm not a platinum member yet. At the moment I'm surfing through your youtube channel and picking exercises that I like. All are awesome, I just need to put extra effort in choosing which to start doing regularly.

    Can you say what's the main difference between syntha-6 isolate and edge? protein content seems quite similar. I see your site doesn't sell isolate any more.

    Thanks for all the help. Feels very good to train, I'm very exited.

    Without seeing what you did, or seeing your injury in person, it's very hard to say what actually happened in your body to cause the injury. At the end of the day, what mattered doesn't matter, because it has happened now and you can't change that. But at least you can do other body movements and some chest movements 😊 

     

    Here's a link to the home program if you want to take a look - some of these routines are on YouTube too - http://muscularstrength.com/12-Week-Home-Program

     

    Syntha 6 EDGE has a mix of whey AND casein. Syntha 6 Isolate only uses a whey blend. They're both good options though!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 02-16-18, 6:58 pm (EST)

    Chest and back injury from push-ups

    February 16, 2018, 6:58 pm

    Thanks for answering. I'm advancing quite fast. Funny, I have been doing just these exact routines from youtube two times already and some dumbbell exerices. Now I'm going on a one week Aikido camp where I will be doing no lifting. I think when I arrive back I'd actually like to start with push, pull, legs to get familiar with the gym. I think I have never done barebell exercises before 😁 But I need to be careful not to sprain any more muscles. It's quite easy to happen as a beginner. yesterday when I did biceps and focused on the negative extremely slowly I could see my biceps grow visually with my eye, that was a weird good experience πŸ˜€

    But the supplement stack is still puzzling my mind. I know I need syntha-6. But there are so so many other supplements.... maybe aminox and somekind of a creatine for a addon? I dont want to go crazy with supplements, but I'd like to try out some products.


    26 years old physics master's student from Estonia.

  • 02-18-18, 12:37 am (EST)

    Chest and back injury from push-ups

    February 18, 2018, 12:37 am
    Posted by: RixRax

    Thanks for answering. I'm advancing quite fast. Funny, I have been doing just these exact routines from youtube two times already and some dumbbell exerices. Now I'm going on a one week Aikido camp where I will be doing no lifting. I think when I arrive back I'd actually like to start with push, pull, legs to get familiar with the gym. I think I have never done barebell exercises before 😁 But I need to be careful not to sprain any more muscles. It's quite easy to happen as a beginner. yesterday when I did biceps and focused on the negative extremely slowly I could see my biceps grow visually with my eye, that was a weird good experience πŸ˜€

    But the supplement stack is still puzzling my mind. I know I need syntha-6. But there are so so many other supplements.... maybe aminox and somekind of a creatine for a addon? I dont want to go crazy with supplements, but I'd like to try out some products.


    Well hey, that week away from lifting will probably be good for your injury! Maybe when you come back it will be all but healed and ready to go straight into the PPL routine! Don't worry if you've never tried anything like it before, the first month will help you ease into it.

     

    Don't worry too much about supplements either. Protein is always good if you're not getting enough from your overall diet, and if you can afford the others then BCAAs and Creatine are great options too, but the main thing is that you have your @mealplan in place first, then you use supplements to fill any gaps that need filling.

    Need 1 on 1 coaching? Send me a direct message to learn more!

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